WOD012917: Front Squat/Wall Ball Super Set!

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!