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WOD 032114: CF Open 14.4


Crossfit Novem CF Open 14.4 14 Minute AMRAP 60 Cal Row 50 Toes to Bar 40 Wallballs (20/14) 10ft/9Ft 30 Cleans (135/95) 20 Muscle Ups Novem Bootcamp WOD 1 3 Rounds Max Effort Pushups 1 min rest between sets *As many pushups as possible without “breaking”   WOD 2 6 min AMRAP 5 Wallballs 10

Crossfit Novem

CF Open 14.4

14 Minute AMRAP

60 Cal Row

50 Toes to Bar

40 Wallballs (20/14) 10ft/9Ft

30 Cleans (135/95)

20 Muscle Ups

Novem Bootcamp

WOD 1

3 Rounds

Max Effort Pushups

1 min rest between sets

*As many pushups as possible

without “breaking”

 

WOD 2

6 min AMRAP

5 Wallballs

10 Flutter Kicks (1,1,2,2…)

-1min Rest-

6 min AMRAP

5 DB Push Press

10 KB Swings

-1min Rest-

6 min AMRAP

5 Broad Jumps

10 Knees to elbow (in a plank)

(1,1,2,2…)

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