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WOD 061014: Run, Ring, Swing!


Crossfit Novem Press 3@65% 3@75% 3×3@85% Sets Across 15 Minute AMRAP 400m Run 10 Ring Dips 10 KB Swings (24/16) Novem Bootcamp Return of the Kitchen Sink! 2 Rounds For Total Reps 90sec each station 30sec Plank Btwn Stations 1 min rest between rounds Med Ball Cleans Singles/Doubles Push Press Box Jumps Russian Twist KBSDLHP

Crossfit Novem

Press

3@65%

3@75%

3×3@85% Sets Across

15 Minute AMRAP

400m Run

10 Ring Dips

10 KB Swings (24/16)

Novem Bootcamp

Return of the Kitchen Sink!

2 Rounds For Total Reps

90sec each station

30sec Plank Btwn Stations

1 min rest between rounds

Med Ball Cleans

Singles/Doubles

Push Press

Box Jumps

Russian Twist

KBSDLHP

Tire Flips

OHWL

Novem Barbell

Shankle Complex –

4 sets working up from 65%

Clean Pull

MAX – then

then 2 @ 90%, 3 @ 85%

Pendlay Rows

5×5

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo