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WOD 061516: Father’s Day Fun!


Crossfit Novem 20 Minute AMRAP 400m Run Then 3 Rounds of Cindy Then 400m Run Then 3 Rounds of Cindy ETC…. 1 Round is Equal to 400m Run & 3 Rounds of Cindy Novem Bootcamp Five 5min Amraps, 1min rest between each A: 5 Broad Jumps 10 Air Squats B: 10 DB Push Press 10 Lateral Hops

Crossfit Novem

20 Minute AMRAP

400m Run

Then

3 Rounds of Cindy

Then

400m Run

Then

3 Rounds of Cindy

ETC….

1 Round is Equal to 400m Run & 3 Rounds of Cindy

Novem Bootcamp

Five 5min Amraps, 1min rest between each

A:

5 Broad Jumps

10 Air Squats

B:

10 DB Push Press

10 Lateral Hops over DB

C:

5 Soccer throws

10 Ball Slams

D:

5 Pushups

10/10 Mountain Climbers

E:

5 Captain Americas

10 GTO

Novem Barbell

(2)Snatch Pull + (1) HangSn

2 sets @ 65%, 2 sets @ AHAP

Meatball Complex

(1) cl pull + LOW hang cl (bar is lowered to 1-3 inches from ground)+ (2) Front Sqt + (2) Jerk Dip/Drive + (1)Jerk + (1) BTN Jerk

5 sets increase wt slowly, start w/ 60%

Predefined Skins

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Example Patterns

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