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WOD 060814: Sprints? Does it count if we’re chasing the ice cream truck??!


Crossfit Novem Back Squats 3@65% 3@75% 3×3@85% 10 RFT 10x100m Sprint 1:2 Work/Rest Ratio Example: If 1 Minute to Run / 2 Minutes to Rest Score is Total time including Rest Novem Bootcamp All the Tabatas: 8 Rounds Each Station, 1min Rest Between Stations Jumping Pullups Russian Swings DB Thrusters Burpees 3 Rounds,1min work, 30sec

Crossfit Novem

Back Squats

3@65%

3@75%

3×3@85%

10 RFT

10x100m Sprint

1:2 Work/Rest Ratio

Example: If 1 Minute to Run / 2 Minutes to Rest

Score is Total time including Rest

Novem Bootcamp

All the Tabatas:

8 Rounds Each Station, 1min

Rest Between Stations

Jumping Pullups

Russian Swings

DB Thrusters

Burpees

3 Rounds,1min work, 30sec rest

Cashout

Plank Holds

Novem Barbell

Front Squat

5 x 2 @ 90%

Snatch

HS or 85%

C&J

HSor 85%

Predefined Skins

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Example Patterns

demo demo demo demo demo demo demo demo demo demo