Crossfit Novi - 2018-11-13

Bench Press 10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets.

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Crossfit Novi - 2018-11-12

Front Squat Pause 5x2 at 85% 1RM Rest as needed between sets.

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Crossfit Novi - 2018-11-09

Push Press 5x3 at 80% 1RM Rest as needed between sets.

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Crossfit Novi - 2018-11-08

5 rounds for time of: 20 Overhead Squats, 95/65 lbs 15 GHD Hip Extensions 10 Ring Rows 5 Handstand

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Crossfit Novi - 2018-11-07

10 rounds for time of: 5 Pull-ups 4 Box Jumps, 30/24 in 3 Strict Press, 65/35 lbs 2 Tire Flips 1 To

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Crossfit Novi - 2018-11-06

Tabata Ring Dip Hold (Top) Tabata Ring Dip Hold (Bottom) The Tabata interval is 20 secs of work fo

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Crossfit Novi - 2018-11-05

Power Snatch 6x3 at 75% 1RM Rest as needed between sets.

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