(215) 291-2968 Thursday - Jan 21, 2021

WOD 091514: Kelly!


Crossfit Novem “Kelly” 5 RFT 400m Run 30 Wall Balls (20/14) @10ft 30 Box Jumps (24/20) Novem Bootcamp 10min EMOM Buy In: 1 Man Maker Rest of Minute: OHWL 10min EMOM Buy In: 1 Man Maker Rest of Minute: OHWL Novem Barbell Push press – work up to HS (2)Snatch Pull + (1) HangSn –

Crossfit Novem

“Kelly”

5 RFT

400m Run

30 Wall Balls (20/14) @10ft

30 Box Jumps (24/20)

Novem Bootcamp

10min EMOM

Buy In: 1 Man Maker

Rest of Minute: OHWL

10min EMOM

Buy In: 1 Man Maker

Rest of Minute: OHWL

Novem Barbell

Push press – work up to HS

(2)Snatch Pull + (1) HangSn – 2 sets @ 65%, 3 sets @ >70%

Back squat – 5 x 3 @ 75%

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