(215) 291-2968 Friday - Jan 22, 2021

WOD 090413: Make It Pretty


CrossFit Novem: Strength WOD: Hang Cleans 2-2-2-2 ONLY GO UP ON WEIGHT IF FORM LOOKS GOOD Conditioning WOD: 1 Minute Planks Then 3 Minute AMRAP 4 Pistols 8 Ring Dips – 1 Minute Rest – 1 Minute Planks Then 3 AMRAP 4 Strict Pullups 8 Burpees Novem BootCamp: WOD No.1 10 Minute AMRAP 10-9-8-7-6-5-4-3-2-1 DB

CrossFit Novem:

Strength WOD:

Hang Cleans

2-2-2-2

ONLY GO UP ON WEIGHT IF FORM LOOKS GOOD

Conditioning WOD:

1 Minute Planks

Then

3 Minute AMRAP

4 Pistols

8 Ring Dips

– 1 Minute Rest –

1 Minute Planks

Then

3 AMRAP

4 Strict Pullups

8 Burpees

Novem BootCamp:
WOD No.1

10 Minute AMRAP

10-9-8-7-6-5-4-3-2-1

DB Thrusters

Burpees

If you are done before 10 Minute Cap go again!

WOD No.2

For Time

50 Air Squats

50 Pushups

50 Situps

50 Ring Rows

10 Minute CAP

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo