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WOD 100114: Wittman!


Crossfit Novem “Wittman” 7RFT 15 Power Cleans (95/65#) 15 Kettle Bell Swings (24/16kg) 15 Box Jumps (24/20”) L1) 5 Rounds L2) 4 Rounds *40 Minute Time Cap Novem Bootcamp Three 8min AMRAPS, 2 min Rest between. 1: 10 Ball Slams 5/5 Thread the Needle 2: 10 Russian Swings 5/5 KB Racked Lunges 3: 10 Wall

Crossfit Novem

“Wittman”

7RFT

15 Power Cleans (95/65#)

15 Kettle Bell Swings (24/16kg)

15 Box Jumps (24/20”)

L1) 5 Rounds L2) 4 Rounds

*40 Minute Time Cap

Novem Bootcamp

Three 8min AMRAPS, 2 min

Rest between.

1:

10 Ball Slams

5/5 Thread the Needle

2:

10 Russian Swings

5/5 KB Racked Lunges
3:

10 Wall Balls

10/10 Plank K2E

Novem Barbell

Snatch – 2@70,2@75,1@80,1@85

C&J – 2@70,2@75,1@80,1@85

Front squat -5@65%, 3 @ 75%, 2 @ 80%

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Example Patterns

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