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WOD 072714: Start Your Sunday off Right… Pick Up Something HEAVY!


Crossfit Novem Deadlift 5×3 Starting @65% 10min AMRAP 5 Hand Release Pushups 10 Box Jumps 30 Double Unders Novem Bootcamp 21-15-9-15-21 DB Push Press Box Jumps Swing Sets *30 Sec Side Plank Between Rounds 12min AMRAP 10 Ball Slams 10 GTO 10 Burpee Lateral Hops over Plate Novem Barbell Snatch – MAX Clean & Jerk

Crossfit Novem

Deadlift

5×3 Starting @65%

10min AMRAP

5 Hand Release Pushups

10 Box Jumps

30 Double Unders

Novem Bootcamp

21-15-9-15-21

DB Push Press

Box Jumps

Swing Sets

*30 Sec Side Plank Between Rounds

12min AMRAP

10 Ball Slams

10 GTO

10 Burpee Lateral Hops over Plate

Novem Barbell

Snatch – MAX

Clean & Jerk – MAX

Back Squat – 3RM

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo