WOD 080213: EMOM Friday

CrossFit Novem: Strength WOD: Front Squats 6 x @ 75% 4 x @ 85% 3 x @ 95% Conditioning WOD: 10 Minute EMOM 5 Alternating Pistol Buy-Ins on the Minute AMRAP Strict Press (75/55#) Novem BootCamp: WOD No. 1 “Twenty-Twos” 2 Rounds For Time 22 Kettlebell Swings 22 Box Jumps 250 Meter Run 22 Burpees …

CrossFit Novem:

Strength WOD:

Front Squats

6 x @ 75%

4 x @ 85%

3 x @ 95%

Conditioning WOD:

10 Minute EMOM

5 Alternating Pistol Buy-Ins on the Minute

AMRAP Strict Press (75/55#)

Novem BootCamp:

WOD No. 1

“Twenty-Twos”

2 Rounds For Time

22 Kettlebell Swings

22 Box Jumps

250 Meter Run

22 Burpees

22 Wallballs

WOD No.2

For Time

500 Meter Row

50 Squats

500 Meter Row