
Crossfit Novem 25 Minute AMRAP 5 Ring Rows 10 OHWL (45/25) (1,2,3…) 15 Unbroken Wallballs (20/14) @ 10FT *5 Additional Wallball Penalty each time ball is dropped during the unbroken set IE: If Dropped twice during 15 wallballs You will do 25 total wallballs before moving on Scaled is just do 15 wallballs Cashout 3 …
Crossfit Novem
25 Minute AMRAP
5 Ring Rows
10 OHWL (45/25) (1,2,3…)
15 Unbroken Wallballs (20/14) @ 10FT
*5 Additional Wallball Penalty each time ball is
dropped during the unbroken set
IE: If Dropped twice during 15 wallballs
You will do 25 total wallballs before moving on
Scaled is just do 15 wallballs
Cashout
3 Rounds
1 Minute Plank Holds
30 Sec of Rest
Novem Bootcamp
10-12min Balance Practice
Airplaine
3×5 each leg, 2-3 Sec Count each way.
Warrior 3
2×30 sec holds each leg
Tree
2×30 sec holds each leg
Bird Dog/Variations
3×5 Each Leg, 3-5 Sec. Hold
20min AMRAP
50ft. Single Leg Hops
15 Ball Slams
15 Jumping Pullups
400m Run
*At 5, 10, 15min marks, Everyone
Picks 1 balance movement from
earlier session, and does a 20 Second
Hold on Each Side.
Novem Barbell
Clean – 5×3 @ 70%
Snatch Push press- 5×5 work up to a heavy set
Clean Pull – MAX
then 2 @ 90%, 3 @ 85%
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