CrossFit Novem: Teams of Two 20 Minute AMRAP 20 KB Swings (24/16kg) 20 Wall Ball Shots (20/14#) 10 Ft. 20 Hang Power Cleans (135/95) *one person work on AMRAP, one person runs 200 meters. Switch in the runner for someone working. Novem BootCamp: WOD 1: Teams of Two 12 Min AMRAP 20 DB Snatch 20 Box …
CrossFit Novem:
Teams of Two
20 Minute AMRAP
20 KB Swings (24/16kg)
20 Wall Ball Shots (20/14#) 10 Ft.
20 Hang Power Cleans (135/95)
*one person work on AMRAP, one person runs 200 meters. Switch in the runner for someone working.
Novem BootCamp:
WOD 1:
Teams of Two
12 Min AMRAP
20 DB Snatch
20 Box Jumps
20 TRX Oblique Crunch (1,2,3…)
WOD 2:
Teams of Two
12 Min AMRAP
20 GTOH
20 Toes to Bar
250 m Run
Novem Barbell Club:
Snatch – 8 reps above 60%
Clean & Jerk- 8 reps above 60%
Front Squat – work up to a heavy single.
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