(215) 291-2968 Monday - Jan 25, 2021

WOD 120113: Holy Hell It Is December


CrossFit Novem: 15 Minutes Max Efforts: Max Height Box Jumps Max Effort Strict/Kipping HSPUs/Hand Stand Holds Each Set IF no HSPUs can do Handstand Holds if no Handstand Holds Strict Press 5-5-5 Conditioning WOD: 9 Minute AMRAP 5 Pullups 50Ft Sprint 10 KB Swings (32/24) Novem Barbell: Singlet Sunday! Snatch max Start @ 90% 2

CrossFit Novem:

15 Minutes Max Efforts:

Max Height Box Jumps

Max Effort Strict/Kipping HSPUs/Hand Stand Holds

Each Set

IF no HSPUs can do Handstand Holds if no Handstand Holds

Strict Press

5-5-5

Conditioning WOD:

9 Minute AMRAP

5 Pullups

50Ft Sprint

10 KB Swings (32/24)

Novem Barbell:

Singlet Sunday!

Snatch max

Start @ 90%

2 more attempts at heavier.

Clean & Jerk

Start @ 90%

2 more attempts at heavier.

Bent over BB/ Pendlay Row

3×5 HEAVY. Keep that spine

Safe and neutral

Barbell hip thrusts

3×10

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo