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WOD031617: EMOM Stations!


CrossFit Novem: Movement Prep 2 Rounds 5 Power Clean & Jerk (Up on Weight after First Round) 5 Burpee Step Ups 5 Ring Dips Conditioning: 5 Rounds ME 1 Minute @ Each Station 1)Cal Row 2)Power Cleans & Jerk (135/95) 3)Burpee Box Jumps (20) 4) Cal AD 5) Ring Dips 1 Minute Rest after Each

CrossFit Novem:

Movement Prep

2 Rounds

5 Power Clean & Jerk

(Up on Weight after First Round)

5 Burpee Step Ups

5 Ring Dips

Conditioning:

5 Rounds

ME 1 Minute @ Each Station

1)Cal Row

2)Power Cleans & Jerk (135/95)

3)Burpee Box Jumps (20)

4) Cal AD

5) Ring Dips

1 Minute Rest after Each Round

Novem BootCamp:

WOD 1:

6 Rounds of:

3 Min AMRAP

15 Wall Balls

10 V Ups

20 Doubles/60 Singles/10 SSD

*1 Min Rest b/n AMRAPS

WOD 2:

2 Rounds

ALT EMOM

M.E. Push Press (30/20#)

Plank

M.E. Plank Jack Push Ups

Bottom of Squat Hold

*Score = Push Press + Push Ups

Novem Barbell Club:

Continue Barbell Programming!

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