(215) 291-2968 Tuesday - Jan 19, 2021

WOD 101714: I Shall Call This WOD… The Bootymaker!


Crossfit Novem Thrusters 7 Sets x 2 Reps Start @ 55-60% Going Up on Weight 3 RFT 50’ Single Arm OH Walking Lunges (left) (24/16kg) 15 Thrusters (95/65#) 50’ Single Arm OH Walking Lunges (right) (24/16kg) 30 Lateral Hops Novem Bootcamp 21-15-9-15-21 Lateral Box Step Overs Ball Slams 10min AMRAP 10 DB Push Press 10

Crossfit Novem

Thrusters

7 Sets x 2 Reps

Start @ 55-60%

Going Up on Weight

3 RFT

50’ Single Arm OH Walking Lunges (left) (24/16kg)

15 Thrusters (95/65#)

50’ Single Arm OH Walking Lunges (right) (24/16kg)

30 Lateral Hops

Novem Bootcamp

21-15-9-15-21

Lateral Box Step Overs

Ball Slams

10min AMRAP

10 DB Push Press

10 DB Front Squats

10 Ring Rows

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo