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WOD 040914: And the wind cries Mary…


Crossfit Novem 7min Mobility Mary 20 Minute AMRAP 10 Alternating Pistols 5 HSPUs 15 Pullups No Pistols? Sub Goblet Squats (24/16) Novem Bootcamp WOD 1 For Time: 10-9-8-7-6-5-4-3-2-1 DB Thrusters 1-2-3-4-5-6-7-8-9-10 Strict Knees to Chest WOD 2 10min AMRAP 10/10 Mountain Climbers 25ft. Lateral Shuffles 10 Air Squats 25ft. Lateral Shuffles Novem Barbell Snatch 3×3

Crossfit Novem

7min Mobility

Mary

20 Minute AMRAP
10 Alternating Pistols
5 HSPUs
15 Pullups
No Pistols? Sub Goblet Squats (24/16)

Novem Bootcamp

WOD 1

For Time:

10-9-8-7-6-5-4-3-2-1

DB Thrusters

1-2-3-4-5-6-7-8-9-10

Strict Knees to Chest

WOD 2

10min AMRAP

10/10 Mountain Climbers

25ft. Lateral Shuffles

10 Air Squats

25ft. Lateral Shuffles

Novem Barbell

Snatch

3×3 @70%

3×2 @75%

Clean Complex – 5sets, start @65%

Clean Pull + Hang Clean + 2 Front Squats + Jerk

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Example Patterns

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