WOD 100713: 15 Minute EMOM

CrossFit Novem  Warm Up:  10 Minutes to warm up to 75-85% of your 1 RM Hang Squat Clean Conditioning WOD:  15 Minute EMOM 3 Hang Squat Cleans *5 Burpee penalty if you miss a rep with in that 1 Minute or you drop the bar during your set. Novem BootCamp:  WOD No.1 3 Minute AMRAP …

CrossFit Novem 

Warm Up: 

10 Minutes to warm up to 75-85% of your 1 RM Hang Squat Clean

Conditioning WOD: 

15 Minute EMOM

3 Hang Squat Cleans

*5 Burpee penalty if you miss a rep with in that 1 Minute

or you drop the bar during your set.

Novem BootCamp: 

WOD No.1

3 Minute AMRAP

5 Pushups

10 Jumping Squats

 1 Minute Plank

 3 Minute AMRAP

5 Jumping Pullups

10 Jumping Lunges

 1 Minute Plank

 3 Minute AMRAP

5 Wallballs

10 Ground To Overhead

 1 Minute Plank

WOD No.2

10 Minute AMRAP

1 Bear Crawl (30 ft)

10 Broad Jumps

10 Knees to Elbows