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WOD 021318: Sprints… Sprints… Sprints….


CROSSFIT NOVEM Push Press Warmup 5@40% 5@50% 3@60% Work Sets 5@65% 5@75% 5+@85% 17 Minute Cap WOD 5 Rds 4 Minutes to Complete 30/20 Cal Row or 20/14 Bike 25 DB Thrusters (50/35) With Remaining Time ME 25ft Sprints 1 Minute Rest after Each Rd NOVEM BOOTCAMP WOD 1 Baseline 500m row 40 air squats

CROSSFIT NOVEM

Push Press
Warmup
5@40%
5@50%
3@60%
Work Sets
5@65%
5@75%
5+@85%

17 Minute Cap

WOD

5 Rds
4 Minutes to Complete
30/20 Cal Row or 20/14 Bike
25 DB Thrusters (50/35)
With Remaining Time ME 25ft Sprints
1 Minute Rest after Each Rd

NOVEM BOOTCAMP

WOD 1

Baseline

500m row

40 air squats
30 sit ups
20 push ups

10 pull ups

**10 min cap**

WOD 2

15 min AMRAP

20 reverse lunge battle ropes (only count
lunge)

10 DB Iron Cross
20 Wood Chops
20 Shoulder Squats

50 Double Unders

NOVEM BARBELL

Muscle Snatch – demo video
(5) x 3 – just the bar – light weight
Tall Snatch – demo video
(5) x 3 – just the bar – light weight
Snatch High-Pull + Hang Snatch (knee)
(5) x 1 + 1 @ AHAP
Overhead Squats
(5) x 3 @ AHAP

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo