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WOD 110513: Cindy To The Extreme


CrossFit Novem:  Skill De Jour:  Handstand Walks Rope Climbs Kipping Pulls Ups Conditioning WOD:  “Extreme Cindy” 15 Minute AMRAP 5 Weight Pull Ups (25/15#) 10 Hand Release Push Ups 15 Goblet Squats (24/16kg) Novem Boot Camp:  WOD No. 1 + 2 = a continuous clock… for total workingtime 50 Box Jumps 50 Jumping Pull Ups 25

CrossFit Novem: 

Skill De Jour: 

Handstand Walks

Rope Climbs

Kipping Pulls Ups

Conditioning WOD: 

“Extreme Cindy”

15 Minute AMRAP

5 Weight Pull Ups (25/15#)

10 Hand Release Push Ups

15 Goblet Squats (24/16kg)

Novem Boot Camp: 

WOD No. 1 + 2 = a continuous clock… for total workingtime

50 Box Jumps

50 Jumping Pull Ups

25 Box Dips

50 Dumbbell Push Press

25 Supermans

50 Bicycle Crunches

50 Knees To Waist

– Rest 5 Minutes –

Row 2000 Meters

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