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WOD 080914: A little bit of everything…


Crossfit Novem Teams of Two:1 works, 1 runs 100 meters100 Double Unders/ 300 Singles/ 50 SSD90 Squats80 Sit Ups70 OHWL (45/35#)60 KB swings (24/16kg)50 Burpees40 Box Jumps (20”)30 Thrusters (95/65#)20 Calories Row & 40 AirDyne10 Rope Climbs/ 20 Strict Pull Ups Comp Class:20 Minute AMRAP30 Double Unders 5 Power Cleans (75% of 1 RM of Clean)5

Crossfit Novem

Teams of Two:

1 works, 1 runs 100 meters

100 Double Unders/ 300 Singles/ 50 SSD
90 Squats
80 Sit Ups
70 OHWL (45/35#)
60 KB swings (24/16kg)
50 Burpees
40 Box Jumps (20”)
30 Thrusters (95/65#)
20 Calories Row & 40 AirDyne
10 Rope Climbs/ 20 Strict Pull Ups

Comp Class:
20 Minute AMRAP
30 Double Unders 
5 Power Cleans (75% of 1 RM of Clean)
5 Shoulder to Overhead (75% of 1 RM PP)
Front Racked Lunge with S2O Bar (across gym)
10 Toes 2 Bar

Gymnastycon:

10 Minutes AMRAP

3 Muscle Ups or 6 Pull Ups
5 Rolling Pistols/ Candle Sticks
7 Push Ups

Novem Bootcamp

Deck of Cards

Diamonds: KB Racked Lunges

Hearts: DB Push Press

Spades: Box Jumps

Clubs: Wall Ball Sit Ups

Aces: 15 Inchworm Pushups Each

Jack=11, Queen=12, King=13

Cashout

3 Rounds max effort planks

Novem Barbell

Front Squat: 5rm

Snatch:

1@90%, 1@95%, 1@102%

C&J

Heavy single or 85%

Planks

3x>30sec

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