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WOD 041714: Run For Your Lives!!! It’s The Return of the BARFEE!!


Crossfit Novem Cleans 5 Sets of 2 Cleans & 1 Jerk 5x(2+1) 3 RFT 7 Front Squats (70% of Clean) 7 Bar Facing Burpees Novem Bootcamp WOD 1 21-15-9 Star Jumps Ring Rows Push Press WOD 2 12min AMRAP 50ft Bear Crawl 10 Jumping Pullups 10 Air Squats Novem Barbell Snatch Doubles MAX Clean &

Crossfit Novem

Cleans
5 Sets of
2 Cleans & 1 Jerk
5x(2+1)
3 RFT
7 Front Squats (70% of Clean)
7 Bar Facing Burpees
Novem Bootcamp
WOD 1

21-15-9

Star Jumps

Ring Rows

Push Press

WOD 2

12min AMRAP

50ft Bear Crawl

10 Jumping Pullups

10 Air Squats

Novem Barbell
Snatch Doubles
MAX
Clean & Jerk Doubles
MAX
Taylor Complex
3×8
(8 Pendlay Rows + 8 Stiff Leg Deadlifts)

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