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

WOD030217: “There’s no going HAM on this one!”


CrossFit Novem: Movement Prep 2 Rounds 5 Thrusters 5 Ring Rows 5 Pullups High Knee Butt Kickers Conditioning: “The Tofu Coconut Club” For Time Row 2k / 4500k AD 42 Thrusters (45/35) 42 Ring Rows Row 1k / 2k AD 30 Thrusters (75/55) 30 Pullups 500m Row/ 1k AD 18 Thrusters (95/65) 18 C2B Pullups

CrossFit Novem:

Movement Prep

2 Rounds

5 Thrusters

5 Ring Rows

5 Pullups

High Knee Butt Kickers

Conditioning:

“The Tofu Coconut Club”

For Time

Row 2k / 4500k AD

42 Thrusters (45/35)

42 Ring Rows

Row 1k / 2k AD

30 Thrusters (75/55)

30 Pullups

500m Row/ 1k AD

18 Thrusters (95/65)

18 C2B Pullups

 

20 Minute Cap

 

Cashout

Stretch!

Novem BootCamp:

WOD 1:

10 Min AMRAP

10 GTO (35/25#)

10 Overhead Walking Lunges (1,2,3…)

10 KB Swings (24/16kg)

10 Goblet Squats

WOD 2:

12 Min EMOM

A) 18 Wall Balls (20/14#) @10ft

B) 12 Burpees

C) 10 V Ups

D) 8 Step Up + Back Lunge (24/20”)

Novem Barbell Club:

Continue Barbell Programming!

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