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WOD 041914: We’ve Got Your Back


Crossfit Novem WOD 1 Clean 15min to Find Heavy Single WOD 2 12min AMRAP Teams of 2 50 Racked Lunges (115/75) 50 Pullups 50 Burpees 50 KB Swings *One Person Works, One Person Runs 400m. Switch after runs   -Competition Class- Nutts For Time 10 HSPUs 15 Deadlift (250/175) 25 Box Jumps (30/24) 50 Pullups

Crossfit Novem

WOD 1

Clean

15min to Find Heavy Single

WOD 2

12min AMRAP

Teams of 2

50 Racked Lunges (115/75)

50 Pullups

50 Burpees

50 KB Swings

*One Person Works, One Person Runs 400m.

Switch after runs

 

-Competition Class-

Nutts
For Time
10 HSPUs
15 Deadlift (250/175)
25 Box Jumps (30/24)
50 Pullups
100 Wallballs (20/14) @ 10Ft
200 Double Unders
400m Run w/Plate (45/25)
Novem Bootcamp

Teams of 4

We’ve Got Your Back!

For Time:

400m Run Backwards

100 Man on Fire Burpees

200 KB Swings

200 Flutter Kicks (1,1,2,2…)

400m Run Backwards

100 Box Jumps

200Plank Jacks

200 Partner Wallballs

400m Run Backwards

Novem Barbell

Snatch

Heavy Single or 85%

Clean& Jerk

Heavy Single or 85%

Clean Pull

Max, Then

2@ 90%

3@85%

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