Crossfit Novi - 2020-10-21

Go Every 2 mins: Row: 7x 150 m Each for time. Perform at 85% effort / RPE 16 After wod finisher 10

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Crossfit Novi - 2020-10-20

Push Press 10x3 at 65% 1RM Rest as needed between sets. Work between 62.5%-65%

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Crossfit Novi - 2020-10-19

20 rounds for time of: 5 Bar Facing Burpees 2 Power Cleans, 185/115 lbs 3 Parallette Dips The power

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Crossfit Novi - 2020-10-16

Record your best Back Squat 5 rep max lift. Only include the heaviest 5 rep, do not include sets p

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Crossfit Novi - 2020-10-15

For 2 cycles: AMRAP in 15 mins of: 5 Push-ups 10 AbMat Sit-ups 15 Goblet Squats, 53/35 lbs Rest 5 m

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Crossfit Novi - 2020-10-14

For time: 21 Overhead Squats, 95/65 lbs 10 Any Machine Calories 18 Overhead Squats 20 Any Machine C

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Crossfit Novi - 2020-10-13

20 Gymnastic Complexes Every 3 mins for 18 mins. Every 3:00 perform as a complex- do not come off

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Crossfit Novi - 2020-10-12

Complete as many rounds as possible in 17 mins of: 3 Power Cleans, 145/115 lbs 6 Burpee Box Jump Ov

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