WOD 102216: Team Day!

CrossFit Novem Team WOD 5 Minute AMRAP 5 Pullups 10 Pushups 15 Air Squats 90 sec Rest 5 Minute AMRAP ME Clean and Jerks (135/195) 90 sec Rest 5 Minute AMRAP 5 Thrusters (115/75) 1 Rope Climb 90 Sec Rest 5 Minute AMRAP 5 HSPUs 10 Pistols 15 Pullups 1 Person Works one person Rests. …

CrossFit Novem

Team WOD

5 Minute AMRAP

5 Pullups

10 Pushups

15 Air Squats

90 sec Rest

5 Minute AMRAP

ME

Clean and Jerks (135/195)

90 sec Rest

5 Minute AMRAP

5 Thrusters (115/75)

1 Rope Climb

90 Sec Rest

5 Minute AMRAP

5 HSPUs

10 Pistols

15 Pullups

1 Person Works one person Rests. Switch as needed

Novem BootCamp

Teams of 2 – Relay style

(One person works /Other person Planks)

8 Minute AMRAP

10 GTO

10 OHWL (1, 2, 3…)

2 Minute Rest

8 Minute AMRAP

10 V Ups

4 Turkish Get Ups

2 Minute Rest

8 Minute AMRAP

10 Air Squats

10 DB Thrusters (25/15#)

 

Ca$hout

5 Min AMBAP (As many burpees as possible!)

Team: 1 person does 250m Run

While

1 person Max Effort Tuck Jump Burpees!

Novem Barbell Club

Continue with regular programming