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WOD 062715: Broad Jump Relay


CrossFit Novem: 25 Minute AMRAP Teams of 2 400m Run 25 ft Broad Jump Burpees 20 Front Squats 20 Wallballs (20/14) 25 Ft Broad Jump Burpee Relay Style Novem BootCamp: Team WOD: Teams of 3 5 Minute Stations AMRAP Battle Ropes (1,2,3…) and V Ups Tire Flips and HRPUs Wall Balls and Plank K2E Toes

CrossFit Novem:

25 Minute AMRAP

Teams of 2

400m Run

25 ft Broad Jump Burpees

20 Front Squats

20 Wallballs (20/14)

25 Ft Broad Jump Burpee

Relay Style

Novem BootCamp:

Team WOD:

Teams of 3

5 Minute Stations AMRAP

Battle Ropes (1,2,3…) and V Ups

Tire Flips and HRPUs

Wall Balls and Plank K2E

Toes thru Rings and OHWL

*two people work, one on each movement, while third team member runs 250- when they return from the run, team members rotate movements

*one minute rest between stations

Novem Barbell Club:

Front Squat 4×4 @ 80%

(2)Snatch Pull + (1) HangSn – 2 sets @ 65%, 2 sets @ AHAP

C&J HS or 85%

weighted plank 3 sets AHAP

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