WOD 081913: 3 Minute Stations

CrossFit Novem: Strength WOD: High Bar Back Squat Warm Up 50%-60% 6@75% 4@85% 3@90% Conditioning WOD: 3 Minute AMRAP ME Burpees 1 Minute Rest 3 Minute AMRAP 10 Wallballs (20/14) @ 10 FT 10 Push Press (115/75) 1 Minute Rest 3 Minute AMRAP Double Unders 1 Minute Rest Novem BootCamp: WOD No. 1 1,2, or …

CrossFit Novem:

Strength WOD:

High Bar Back Squat

Warm Up 50%-60%

6@75%

4@85%

3@90%

Conditioning WOD:

3 Minute AMRAP

ME Burpees

1 Minute Rest

3 Minute AMRAP

10 Wallballs (20/14) @ 10 FT

10 Push Press (115/75)

1 Minute Rest

3 Minute AMRAP

Double Unders

1 Minute Rest

Novem BootCamp:

WOD No. 1

1,2, or 3 Rounds

500m Row

40 Jumping Squats/Air Squats

30 Battle Rope in and Out waves

(Left and Right equals 1)

20 DB Push Press

10 Burpees

Rest 2 Minutes after Each Round

WOD No. 2

6 Minute AMRAP