WOD 102213: 3 Minute Sprints

CrossFit Novem Strength 5@ 50% 5@65% 5@75% 4@ 85% 3@90% WOD 3 Minute AMRAP 10 Ring Rows 10 Squats 1 Minute Rest 3 Minute AMRAP 100 m Row 10 Pushups 1 Minute Rest 3 Minute AMRAP 10 Thrusters (95/65) 10 Pullups NOVEM BootCamp WOD 1 5 RFT 10 Situp & Press 50 Ft Waiter Walk …

CrossFit Novem

Strength

5@ 50%

5@65%

5@75%

4@ 85%

3@90%

WOD

3 Minute AMRAP

10 Ring Rows

10 Squats

1 Minute Rest

3 Minute AMRAP

100 m Row

10 Pushups

1 Minute Rest

3 Minute AMRAP

10 Thrusters (95/65)

10 Pullups

NOVEM BootCamp

WOD 1

5 RFT

10 Situp & Press

50 Ft Waiter Walk

10 Ground to Overhead

WOD 2

10 Russian Twists

10 Burpee Tuck Jumps

10 Ring Rows