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WOD 020814: Bring A Friend Day


CrossFit Novem: 2 Rounds for Total Reps Per Round 2 Minutes at each station. 30 Seconds of Rest between each Station. 2 Minutes of Rest between rounds Work/Counting Rest Calorie Row Push Ups Jumping/Pull Ups Singles or DU Box Jump/step up Mt. Climbers Wall Ball Shots Sit Ups Burpees/plate Plank Holds Novem BootCamp: “Bring a

CrossFit Novem:

2 Rounds for Total Reps Per Round

2 Minutes at each station.

30 Seconds of Rest between each Station.

2 Minutes of Rest between rounds

Work/Counting Rest
Calorie Row Push Ups
Jumping/Pull Ups Singles or DU
Box Jump/step up Mt. Climbers
Wall Ball Shots Sit Ups
Burpees/plate Plank Holds

Novem BootCamp:

“Bring a Friend Day”

Teams of Two

10 Minute AMRAP

10 Burpees

10 DB Push Press

–2 Minute Rest–

10 Minute AMRAP

10 Wallballs

20 Situps

One Person works one person rests

Novem Barbell:

“Cln Complex”

5 sets of the complex.

Start @ 65% of cln/jk increase slowly each set!

 (Clean pull + lower slowly to

2-3 inches BELOW the knee

And hang clean it + 2 front

Squats + 1 jerk)

Hang Power Sn

5 x 2 increase to a max

 for the day

Rows

[Pendlay, Ring-rows, or

Bent-over rows]

3x 8-10 @ heavy

Predefined Skins

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Example Patterns

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