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030517: Cindy and DT sitting in a tree…


CrossFit Novem: Movement Prep 2 Rounds 3 Pullups 5 DL 5 Hang Power Clean 5 Push Jerks   Cindy 1 Round 5 Pullups 10 Pushups 15 Air Squats   DT 1 Round 15 DL (155/105) 12 Hang Power Cleans 9 Push Jerks Conditioning: For Time 5 Rounds of Cindy 3 Rounds of DT (155/105) 1k

CrossFit Novem:

Movement Prep

2 Rounds

3 Pullups

5 DL

5 Hang Power Clean

5 Push Jerks

 

Cindy

1 Round

5 Pullups

10 Pushups

15 Air Squats

 

DT

1 Round

15 DL (155/105)

12 Hang Power Cleans

9 Push Jerks

Conditioning:

For Time

5 Rounds of Cindy

3 Rounds of DT (155/105)

1k Row / 2k AD 

25 Minute Cap

 

Cashout

3x400m Run

1:1

Work Rest Ratio

Novem BootCamp:

WOD 1:

15 Min AMRAP

20 Box Jump Overs (24/20”)

20 ALT KB Clean & Jerk (24/16kg)

20 Hollow Rocks

*250M Row/Run b/n Rounds

WOD 2:

12 MinEMOM

A: 12 Cal Row

B: 4 x 25ft Bear Crawl

C: 12 Pull Ups

D: 12 Ball Slams (30/20#) 

*Total Reps = 120 (25ft = 1 rep)

Novem Barbell Club:

Continue Barbell Programming!

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