WOD 110314: Sharp Shooters…

Crossfit Novem Back Squats Warm up – with 55/65% 8 @ 75% 6 @ 80% 4 @ 82-85% 3 @ 90% or a New 3RM 10 Minute AMRAP: 10 Alt. Pistols 15 Wall Balls (20/14#) 10ft 10 Ring Dips Novem Bootcamp Three 8min AMRAPS 2min rest between 1: 50ft Waiter Lunges 50 Ft. Bear Crawl …

Crossfit Novem

Back Squats

Warm up – with 55/65%

8 @ 75%

6 @ 80%

4 @ 82-85%

3 @ 90% or a New 3RM

10 Minute AMRAP:

10 Alt. Pistols

15 Wall Balls (20/14#) 10ft

10 Ring Dips

Novem Bootcamp

Three 8min AMRAPS

2min rest between

1:

50ft Waiter Lunges

50 Ft. Bear Crawl

30 Sec. Plank

2:

250m Run

5 Negative Pushups

3:

15 Russian Swings

10/10 Lateral Plank Walks

Novem Barbell

Pwr Sn + SnPP + OHS- 3sets 3+3+3 @ 65%

2 sets 1+3+3 @ 70%, 1 set @ 1+3+3 @ 75%

Pwr cln + (2) Pwr Jerks – work up to max

Sn Pull – 2×3@85%, 3×3 @90%