
CrossFit Novem: Super Set 12 Minute EMOM – From the Floor & Racks 1A) 5 Front Squats – from racks (50% of your 1 RM or close) 1B) 10 UB Wall Ball Shots – (20/14#) –10ft **Two people per rack. Partner A front Squats, Partner B does wall balls. Switch every minute** Pair …
CrossFit Novem:
Super Set 12 Minute EMOM –
From the Floor & Racks
1A) 5 Front Squats – from racks
(50% of your 1 RM or close)
1B) 10 UB Wall Ball Shots – (20/14#) –10ft **Two people per rack. Partner A front Squats, Partner B does wall balls. Switch every minute** Pair like abilities.
Conditioning:
For Time:
21-18-15-12-9-6-3
Wall Ball Shots (20/14#) 10 Ft
3-6-9-12-15-18-21
Burpees
RX+
The Open 16.5
21-18-15-12-9-6-3
Thrusters (95/65#)
Bar Facing Burpees
*20 Minute Time Cap
Novem BootCamp:
WOD 1:
12 Min Alt EMOM
A) Max Effort Hang from Bar
B) 20 GTO (45/25#)
C) 20 Frog Jumps
D) 10 Ring Rows
*Hang from bar = 1 rep
*Total reps = 153
WOD 2:
12 Min AMRAP
400m Row/Run
20 Wall Balls (20/14#) @10ft
30 Mountain Climbers
15 Sit Ups
Novem Barbell Club:
Continue Barbell Programming!
You must be logged in to post a comment.