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WOD 031714: When Irish Eyes Are Smiling, They’re Usually Up to Something…


Crossfit Novem Weighted Ring Dips 6@75% 4@85% 3@95% Or work progressively off bands   15 Minute AMRAP 6 Power Snatches (95/65) 9 Box Jumps (24/20) 12 Burpee Tuck Jumps   Novem Bootcamp WOD 1 Hakuna Tabata Counting total reps 8 Rounds each station 1 Min rest between stations Burpees Russian Twists (1,1,2,2..) Push Press Air

Crossfit Novem

Weighted Ring Dips

6@75%

4@85%

3@95%

Or work progressively off bands

 

15 Minute AMRAP

6 Power Snatches (95/65)

9 Box Jumps (24/20)

12 Burpee Tuck Jumps

 

Novem Bootcamp

WOD 1

Hakuna Tabata

Counting total reps

8 Rounds each station

1 Min rest between stations

Burpees

Russian Twists (1,1,2,2..)

Push Press

Air Squats

 

WOD 2

6 min amrap

10 Ground to Overhead

5/5 Lateral Plank Walk

 

Novem Barbell

Snatch

3×3 @ 70%

Snatch Pull

5×3 @ 90%

Paused Back Squat

5×4 @ 70%

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo