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WOD 030815: Spring is almost here!


CROSSFIT NOVEM Bench Press 8 @ 50 – 60% 8@65% 6@70% 4@75% 3@80% 15 Minute AMRAP 10 C2B Pullups 20 Back Racked Lunges (115/80#) (1,2,3…) 30 Double Unders     NOVEM BARBELL Snatch – Max C&J – Max BackSquat – 3RM   NOVEM BOOTCAMP 5 RFT 10 Ring Shoulder Raises 10 Box Jumps 10 Wall

CROSSFIT NOVEM

Bench Press
8 @ 50 – 60%
8@65%
6@70%
4@75%
3@80%

15 Minute AMRAP
10 C2B Pullups
20 Back Racked Lunges (115/80#)
(1,2,3…)
30 Double Unders

 

 

NOVEM BARBELL

Snatch – Max
C&J – Max
BackSquat – 3RM

 

NOVEM BOOTCAMP

5 RFT
10 Ring Shoulder Raises
10 Box Jumps
10 Wall Ball Sit Ups

12 Min AMRAP
5 Ring Reverse Fly
10/10 Speed Skaters
15 Ball Slams
20 Doubles/40 Singles

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