(215) 291-2968 Thursday - Jan 28, 2021

WOD 091813: Wearing High Socks Is Cool


CrossFit Novem: Strength WOD: Press 8@65% 6@75% 4@80% 3@85% Conditioning WOD: 2 Rounds For Total Reps 1 Minute @ Each Station Front Squats (135/95) Row for Calories Ring Rows Burpees Rope Climbs Rest 1 Minute Between Each Round No Rope Climb? Sub Strict Pullups Novem BootCamp: WOD No.1 2 Rounds for Time 1 Minute @

CrossFit Novem:

Strength WOD:

Press

8@65%

6@75%

4@80%

3@85%

Conditioning WOD:

2 Rounds

For Total Reps

1 Minute @ Each Station

Front Squats (135/95)

Row for Calories

Ring Rows

Burpees

Rope Climbs

Rest 1 Minute Between Each Round

No Rope Climb? Sub Strict Pullups

Novem BootCamp:

WOD No.1

2 Rounds for Time

1 Minute @ Each Station

For Total Reps

Battle Ropes

Toes to Bar

Ring Rows

Burpees

Russian Swings

WOD No.2

8 Minute AMRAP

250m Run

10 Jumping Lunges

(1,1,2,2…)

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