Crossfit Novem 20 Minute AMRAP 50 Wallballs (20/14) @ 10Ft 50 Double Unders 40 Box Jumps (24/20) 40 Toes 2 Bar 30 C2B Pullups 30 Burpees 20 Cleans (135/95) 20 Jerks (135/95) 10 Snatches (135/95) 10 Muscle Ups Novem Bootcamp 5 Rounds for Time 5 KB Clean & Jerk (R hand) 5 KB Racked Lunges …
Crossfit Novem
20 Minute AMRAP
50 Wallballs (20/14) @ 10Ft
50 Double Unders
40 Box Jumps (24/20)
40 Toes 2 Bar
30 C2B Pullups
30 Burpees
20 Cleans (135/95)
20 Jerks (135/95)
10 Snatches (135/95)
10 Muscle Ups
Novem Bootcamp
5 Rounds for Time
5 KB Clean & Jerk (R hand)
5 KB Racked Lunges (R)
10 Lateral Hops over KB
5 KB Clean & Jerk (L hand)
5 KB Racked Lunges (L)
250m Run
3 rounds, 1min work, 30 sec rest
Cashout
Plank Holds
Novem Barbell
Jerk from Racks/Blocks work up to heavy double
then drop weight and 4×3 with 2 sec pause in split
BTN Push Press 3×8
Clean DL 1×3@70%, 1×3@80%, 1×3+(AMRAP)@90%
Bird-Dogs = 3 sets of 8-10 (plank raising alt arm/leg)
Hanging Leg raise/KTChest – 3×15
You must be logged in to post a comment.