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WOD 052714: Wait, seriously…? ELEVEN Rounds?!


Crossfit Novem 11 RFT 5 Push Press (135/95) 200m Run L1)10 Rds L2)9 Rounds Novem Bootcamp 10min Guided Mobility 5min AMRAP 150m Run 10 Air Squats -1min Rest- 5min AMRAP 5 Dung Beetles 5 Pike Pushups -1min Rest- 5min AMRAP 5 DB Thrusters 10 Lateral DB Hop Overs Novem Barbell Backsquat 4 x 10 @

Crossfit Novem

11 RFT

5 Push Press (135/95)

200m Run

L1)10 Rds L2)9 Rounds

Novem Bootcamp

10min Guided Mobility

5min AMRAP

150m Run

10 Air Squats

-1min Rest-

5min AMRAP

5 Dung Beetles

5 Pike Pushups

-1min Rest-

5min AMRAP

5 DB Thrusters

10 Lateral DB Hop Overs

Novem Barbell

Backsquat

4 x 10 @ AHAP

Hang Sn triples

2×3@ 65%, 2×3 @ 70%

Clean DL

3 x 6 @ 90%

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