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WOD 061614: 2’s Company, 3’s a Crowd, 4 is just Redonk!


Crossfit Novem 8 Minute AMRAP Run 200 Meters 20 Double Unders 2 Minute Rest 8 Minute AMRAP 2 Wall Climbs 2 Burpee MU/sub PU 200 M Row 2 Minute Rest 8 Minute AMRAP 20 KB Swings (24/16kg) 10/10 Lunges 20 Sit Ups 2 Minute Rest 8 Minute AMRAP 5 Chin Ups 7 Box Jumps 9

Crossfit Novem

8 Minute AMRAP

Run 200 Meters

20 Double Unders

2 Minute Rest

8 Minute AMRAP

2 Wall Climbs

2 Burpee MU/sub PU

200 M Row

2 Minute Rest

8 Minute AMRAP

20 KB Swings (24/16kg)

10/10 Lunges

20 Sit Ups

2 Minute Rest

8 Minute AMRAP

5 Chin Ups

7 Box Jumps

9 Hand Release Push Ups

2 Minute Rest

Novem Bootcamp

WOD 1

10min AMRAP

Odd Min: Ball Slams

Even Min: Russian Swings

WOD 2

3 Rounds for Time

15 Ring Rows

30 Box Jumps

45 Doubles/Singles

Novem Barbell

Sn Pull + Sn + OHS

2 sets @ 65, 1 @ 70, 1 @ 75%, 1 @ >75%

Clean

5 x 2 @ 75%

Rows -any variation; pendlay, bent over, ring row

4×8

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo