WOD120316: Novem Holiday Team Competition!

CrossFit Novem & Bootcamp & Barbell: WOD 1 “Rowing Kelly” 400M Row 30 Box Jumps (24/20) 30 Wall Balls (20/14) *Partners trade off every movement WOD 2 7 Minute Max Out Snatch 7 Minute Max Out Clean & Jerk *Each partner only does one of the lifts WOD 3 “4-Hun-Do” 400 Burpees 400 KB Clean …

CrossFit Novem & Bootcamp & Barbell:

WOD 1

“Rowing Kelly”

400M Row

30 Box Jumps (24/20)

30 Wall Balls (20/14)

*Partners trade off every movement

WOD 2

7 Minute

Max Out Snatch

7 Minute

Max Out Clean & Jerk

*Each partner only does one of the lifts

WOD 3

“4-Hun-Do”

400 Burpees

400 KB Clean & Jerk (24/16)

400 Deadlifts (225/155)

400 Calorie Air Dyne

*2 teammates work at a time

WOD 4

200M Team Farmer Carry (225lbs)

Winner’s WOD!