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

WOD 121115: Friday Night Lights


CrossFit Novem: Strength: Bench Press 5 x @ 50% 5 x @ 55% 5 x @ 60% 5 x @ 70% 5 x @ 80% Conditioning: 8 Minute AMRAP 5 Power Snatch (95/65) 30 Double Unders Cash Out:   3x400m Run 1:1 Work /Rest Novem BootCamp: WOD 1: 5 RFT 15 DB Thrusters 15 Box

CrossFit Novem:

Strength:

Bench Press

5 x @ 50%

5 x @ 55%

5 x @ 60%

5 x @ 70%

5 x @ 80%

Conditioning:

8 Minute AMRAP

5 Power Snatch (95/65)

30 Double Unders

Cash Out:

 

3x400m Run

1:1 Work /Rest

Novem BootCamp:

WOD 1:

5 RFT

15 DB Thrusters

15 Box Jumps

15 KB Swings

WOD 2:

60-45-30-15 sec

Burpees

R Side Lying V Up

Jumping Lunges

L Side Lying V Ups

*no rest b/w movements

one minute between rounds

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo