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WOD 033114: Fairwell March! Don’t let the door hit ya on the way out…


Crossfit Novem Snatch Push Press 3-3-3-3-3 Going Up on Weight on each Set 3 Rounds for Time 200m Run 15 OHS (95/65) 10 Kipping Pullups Novem Bootcamp WOD 1 10min EMOM Buy in 5 Swing Sets Rest of min is box jumps  Score is box jumps WOD 2 5min AMRAP 5/5 Side Lunges 10 Pushups

Crossfit Novem

Snatch Push Press
3-3-3-3-3
Going Up on Weight on each Set

3 Rounds for Time
200m Run
15 OHS (95/65)
10 Kipping Pullups

Novem Bootcamp

WOD 1

10min EMOM

Buy in 5 Swing Sets

Rest of min is box jumps

 Score is box jumps

WOD 2

5min AMRAP

5/5 Side Lunges

10 Pushups

-1min Rest-

5min AMRAP

5/5 Knee to elbow in plank

10 Air Squats

-1min Rest-

5min AMRAP

5/5 KB Push Press

10 Jumping Pullups

Novem Barbell

Clean Complex – 5 Sets Start @ 65%

Clean pull + hang clean + 2 front squats + Jerk

Hang Power Snatch

5×2 max for the day

Weighted Pullups

5×3 Heavy as possible

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