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WOD 020114: Racked Lunges and Much More


CrossFit Novem Teams of 2 50 Clean & Jerks (115/75) Switch every 20 Double Unders 100 Burpees Switch Every 20 Situps 100 Racked Lunges Switch Every 20 Squats 50 Strict Pullups Switch Every 20 Ground to Overhead (45/25) Novem Bootcamp  Teams of 2 , Solo Cut the reps in half. Stagger the stations, two teams

CrossFit Novem

Teams of 2

50 Clean & Jerks (115/75)

Switch every 20 Double Unders

100 Burpees

Switch Every 20 Situps

100 Racked Lunges

Switch Every 20 Squats

50 Strict Pullups

Switch Every 20 Ground to Overhead (45/25)

Novem Bootcamp 

Teams of 2 ,

Solo Cut the reps in half. Stagger the stations, two teams at each station.

 5 Minute AMRAP

10 DB Thrusters

50 Double Unders or 150 Singles or 25 SSD

– 90 Seconds of Rest –

5 Minute AMRAP

10 Wall Ball Shots (20/14#) 10Ft

50 Mountain Climbers (1,1,2,2…etc)

– 90 Seconds of Rest –

5 Minute AMRAP

10 DB P. Cleans

50 Knees to Chest

– 90 Seconds of Rest –

5 Minute AMRAP

10 KB Sumo Deadlift High Pulls

50 Burpees on to a Plate

– 90 Seconds of Rest –

 

5×3

@ 80%

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