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WOD032617: Mixing It Up!


CrossFit Novem & Novem Bootcamp: Super Set Strength KB/DB Row AHAP             (5×10 per side) B) HSPUS 5×10 (if no HSPUs sub Seated DB Strict Press) 18 Minute Cap Conditioning: 4 RFT 20 Wallballs (20/14)10ft 15 Box Jumps Overs (24/20) 10 KB Swings (24/16) 400m Run / 500m Row 25 Minute Cap   Novem Barbell Club:

CrossFit Novem & Novem Bootcamp:

Super Set Strength

KB/DB Row AHAP             (5×10 per side)

B) HSPUS

5×10

(if no HSPUs sub Seated DB Strict Press)

18 Minute Cap

Conditioning:

4 RFT

20 Wallballs (20/14)10ft

15 Box Jumps Overs (24/20)

10 KB Swings (24/16)

400m Run / 500m Row

25 Minute Cap

 

Novem Barbell Club:

Continue Barbell Programming!

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