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WOD 022616: The Open is HERE!!!


CrossFit Novem: “The Open 16.1” 20 Minute AMRAP 25 ft Overhead Walking Lunge (95/65#) 8 Bar Facing Burpees 25 ft Overhead Walking Lunge (95/65#) 8 Chest To Bar Pull Ups Novem BootCamp: “The BootCamp Open 16.1” 20 Minute AMRAP 10 Overhead Walking Lunge 8 Burpees Over the Dumbbell or Onto Plate 10 Overhead Walking Lunge 8 Pull

CrossFit Novem:

“The Open 16.1”

20 Minute AMRAP

25 ft Overhead Walking Lunge (95/65#)

8 Bar Facing Burpees

25 ft Overhead Walking Lunge (95/65#)

8 Chest To Bar Pull Ups

Novem BootCamp:

“The BootCamp Open 16.1”

20 Minute AMRAP

10 Overhead Walking Lunge

8 Burpees Over the Dumbbell or Onto Plate

10 Overhead Walking Lunge

8 Pull Ups

Cash Out: 

3 Rounds

30 Seconds Hollow Hold

30 Seconds High Plank

30 Second Boat Pose

30 Second Rest

Novem Barbell Club:

Snatcn and Clean & Jerk

1 x @ 70%

1 x @ 72%

1 x @ 74%

1 x @ 77%

1 x @ 74%

1 x @ 72%

Clean Pulls

(4) 2 x @ 90%

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Example Patterns

demo demo demo demo demo demo demo demo demo demo