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WOD 071014: All the reps!


Crossfit Novem 3 RFT 1 Minute at Each Station Counting Total Reps Burpees Power Snatch (75/55#) Box Jumps (24/20”) Thrusters (75/55#) Chest To Bar Pull Ups Rest Novem Bootcamp Five 5min Amraps, 1min rest between each A: 5 Knees to Chest 10 Lateral Box Step Overs B: 5/5 Lateral Plank Walks 20 Doubles/40 Singles C:

Crossfit Novem

3 RFT

1 Minute at Each Station

Counting Total Reps

Burpees

Power Snatch (75/55#)

Box Jumps (24/20”)

Thrusters (75/55#)

Chest To Bar Pull Ups

Rest

Novem Bootcamp

Five 5min Amraps, 1min
rest between each
A:

5 Knees to Chest

10 Lateral Box Step Overs
B:

5/5 Lateral Plank Walks

20 Doubles/40 Singles

C:

5 Soccer throws

10 Ball Slams

D:

3 Renegade Rows

10 Leg Lifts

E:

10 GTO

10/10 Russian Twists

Novem Barbell

Hang Sn (knee) 5 x 2

(2) Hang clean (knee) + (1) Jerk – 5 sets starting >75%

Taylor Complex – 3 x 8

(8 Pendlay Rows + 8 stiff leg deadlifts) (3 sets )

Predefined Skins

Primary Color

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Example Patterns

demo demo demo demo demo demo demo demo demo demo