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WOD 051814: The Sunday Stretch


Crossfit Novem Guided Mobility 15 Minutes Shoulders/T-Spine/Hips 20 Minute AMRAP 5 Snatches (96/65) 200m Run 50Ft Walking Lunges Novem Bootcamp WOD 1 4 RFT 250m Run w/Med Ball 15 DB Thrusters 15 KBSDLHP 15/15 Flutter Kicks WOD 2 10min EMOM Buy In: 5 Wall Balls Rest of Minute: Burpees Novem Barbell Snatch Max C&J Max

Crossfit Novem

Guided Mobility
15 Minutes

Shoulders/T-Spine/Hips

20 Minute AMRAP

5 Snatches (96/65)

200m Run

50Ft Walking Lunges

Novem Bootcamp

WOD 1

4 RFT

250m Run w/Med Ball

15 DB Thrusters

15 KBSDLHP

15/15 Flutter Kicks

WOD 2

10min EMOM

Buy In: 5 Wall Balls

Rest of Minute: Burpees

Novem Barbell

Snatch

Max

C&J

Max

Back Squat

3rm

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo