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WOD 052414: Who is Sally and why do I have to bring her anywhere??


Crossfit Novem WOD1 Bring Sally Up (75/55) WOD2 20min AMRAP Teams of 2 20 T2B 10 Thrusters (95/65) 20 Box Jumps (24/20) 10 Push Press 20 Double Unders 200m Buddy Carry Partners Alternate Exercise Competition Class 50 Cal Row 50 Box Jump Overs (24/20) 50 DL (180/120) 50 Wall Balls (20/14) 50 Ring Dips 50

Crossfit Novem

WOD1

Bring Sally Up (75/55)

WOD2

20min AMRAP

Teams of 2

20 T2B

10 Thrusters (95/65)

20 Box Jumps (24/20)

10 Push Press

20 Double Unders

200m Buddy Carry

Partners Alternate Exercise

Competition Class

50 Cal Row

50 Box Jump Overs (24/20)

50 DL (180/120)

50 Wall Balls (20/14)

50 Ring Dips

50 Wall Balls

50 DL

50 Box Jumps Overs

50 Cal Row

Novem Bootcamp

Teams of 4

Fireman Relay!

200 Burpees

200 Box Jumps

200 Wall Balls

200 Goblet Lunges (1,2,3…)

200 Pike Pushups

*2 Partners Work, 2 Alternate

Fireman Hose/Rope Pulls.

Switch as needed.

Novem Barbell

Sn complex: Snatch + (3)SnPP + (2)OHS

1set @ 65%

3 @ >70%

Pwr Cl + Power jerk

work up to 3 sets of 65%

Snatch pull

2×3 @ 80

1×3 @90%

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo