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WOD 052814: I’m a Metcon Ninja Black Belt


Crossfit Novem Overhead Squats 5@55% 5@65% 3×5@70% (Sets Across) Metcon Ninja 7 RFT 11 Wallballs (20/14) @ 10Ft 11 Burpees 11 Pullups Novem Bootcamp 3 Rounds For Total Reps: 1min @ Each Station 1min Rest between rounds Cal Row Captain Americas DB Side Lunges Burpees Russian Swings Cashout 100 Partner Situps w/ Wall ball Novem

Crossfit Novem

Overhead Squats

5@55%

5@65%

3×5@70% (Sets Across)

Metcon Ninja

7 RFT

11 Wallballs (20/14) @ 10Ft

11 Burpees

11 Pullups

Novem Bootcamp

3 Rounds For Total Reps:

1min @ Each Station

1min Rest between rounds

Cal Row

Captain Americas

DB Side Lunges

Burpees

Russian Swings

Cashout

100 Partner Situps w/ Wall ball

Novem Barbell

Snatch

5 x 2 @ 75%

Snatch Pull

4×3 @ 95%

Front Squat

5×5 work up to a heavy set

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Example Patterns

demo demo demo demo demo demo demo demo demo demo