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WOD 031614: Lets Sweat Out Those Hangovers People!


Crossfit Novem High Bar Back Squats 3-3-3-3-3 go for a heavy triple. Out of the rack   For Time: 60 Bar Facing Burpees 30 Hang Squat Cleans (135/95#) 15 Muscle Ups Sub For Muscle Ups = 15 Strict Pull Ups + 30 Push Ups   Novem Barbell Front Squat 5×3 @ 80% Snatch Heavy Single

Crossfit Novem

High Bar Back Squats

3-3-3-3-3

go for a heavy triple.

Out of the rack

 

For Time:

60 Bar Facing Burpees

30 Hang Squat Cleans (135/95#)

15 Muscle Ups

Sub For Muscle Ups =

15 Strict Pull Ups + 30 Push Ups

 

Novem Barbell

Front Squat

5×3 @ 80%

Snatch

Heavy Single or 85%

Clean  & Jerk

1 @ 90%

1@ 95%

1@ 102%

Planks 3x >30 sec

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