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WOD 031816: 16.4


CrossFit Novem: 16.4 13 Minute AMRAP 55 DL (225/155) 55 Wallballs (20/14) (10/9) 55 Cal Row 55 HSPUs Novem BootCamp: WOD1 2 Minute ME at Each Station A) Ball Slams B) Wallballs C) Cal Row D) Pike Pushups 90 sec Rest WOD 2 8 Minute AMRAP 400m Run 15 Med Ball Cleans 15 DB Push

CrossFit Novem:

16.4

13 Minute AMRAP

55 DL (225/155)

55 Wallballs (20/14) (10/9)

55 Cal Row

55 HSPUs

Novem BootCamp:

WOD1

2 Minute ME at Each Station

A) Ball Slams

B) Wallballs

C) Cal Row

D) Pike Pushups

90 sec Rest

WOD 2

8 Minute AMRAP

400m Run

15 Med Ball Cleans

15 DB Push Press

Novem Barbell Club:

Snatch
warm up to…
(5) 1 x @ 80%
Clean & Jerk
warm up to…
(7) 1 x @ 80%
RDL
(8) 3 x @ 75% of clean

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