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WOD 051514: Hakuna Tabata


Crossfit Novem Tabata This 8 Rounds 20 Sec of Work 10 Sec of Rest Row for Cal Air Squats Pullups Pushups Situps 1 Minute Rest after Each Movement Novem Bootcamp WOD 1 14min AMRAP Odd Minutes: Wall Balls Even Minutes: Pushups Score is total reps. WOD 2 3 RFT 15 Ball Slams 30 Air Squats

Crossfit Novem

Tabata This

8 Rounds 20 Sec of Work 10 Sec of Rest

Row for Cal

Air Squats

Pullups

Pushups

Situps

1 Minute Rest after Each Movement

Novem Bootcamp

WOD 1

14min AMRAP

Odd Minutes: Wall Balls

Even Minutes: Pushups

Score is total reps.

WOD 2

3 RFT

15 Ball Slams

30 Air Squats

15 Ring Rows

30 Doubles or 60 Singles

Novem Barbell

Snatch

3 x1 @ 80%

C&J

3 x1 @ 80%

Sn pull

2×2 @80

2×2 @ 90

1 @105%

1 @ 110%

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Example Patterns

demo demo demo demo demo demo demo demo demo demo