(215) 291-2968 Thursday - Jan 21, 2021

WOD 110715: Team Track and Field Day!


CROSSFIT NOVEM: Team Track and Field Day Teams of 2 4 Stations 10 Minute Cap Each 1 Mile Run(Switch at 800 meters) 100 Toes 2 Bar (Switch every 10 reps) 500 DUs (Switch every 50 reps) 50 Clean & Jerks (135/95) (Switch every 5 reps) If you finish Early under 10 minutes rest. If they

CROSSFIT NOVEM:

Team Track and Field Day

Teams of 2

4 Stations 10 Minute Cap Each

1 Mile Run(Switch at 800 meters)

100 Toes 2 Bar (Switch every 10 reps)

500 DUs (Switch every 50 reps)

50 Clean & Jerks (135/95) (Switch every 5 reps)

If you finish Early under 10 minutes rest. If they do not finish in 10 minutes Stop and move on to next station.


NOVEM BOOTCAMP:

30 Min Partner Infinity Ladder

by 4s

Calorie Row

Man on Fire Burpees

V Ups

Lateral Box Step Overs (1,2,3…)

*400 m Run after each Round


NOVEM BARBELL CLUB:

30 min free / squat time

3 “waves” Snatch and C&J. work up to Heavy single, drop set 10% for an AMRAP.

repeat 3x for snatch, 3 x for C&J

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