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WOD 120413: 10 Rounds All Around


CrossFit Novem: Strength WOD: Front Squat 8 @ 65% 6 @ 75% 4 @ 85% 3 @ 90% Conditioning WOD: 10 Rounds For Time 100 Meter Run (Waterloo side Ceil and back) 100 Singles 1 Burpee (100 Meter Run, Going down by 10s on Singles and up by 1 on burpees) 100 Meter Run 10

CrossFit Novem:

Strength WOD:

Front Squat

8 @ 65%

6 @ 75%

4 @ 85%

3 @ 90%

Conditioning WOD:

10 Rounds For Time

100 Meter Run (Waterloo side Ceil and back)

100 Singles

1 Burpee

(100 Meter Run, Going down by 10s on Singles and up by 1 on burpees)

100 Meter Run

10 Singles

10 Burpees

Novem BootCamp:

WOD No.1

10 Rounds For Time

100 Meter Run (Thompson stop sign and back)

100 Singles

1 Burpee

(100 Meter Run, Going down by 10s on Singles and up by 1 on burpees)

100 Meter Run

10 Singles

WOD No.2

Partner Leg Throws

3 Sets of

5 Left -5 Middle – 5 Right

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Example Patterns

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