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WOD 080115: August First Already?!?!


CrossFit Novem: Teams of Two 20 Minute AMRAP 20 KB Swings (24/16kg) 20 Wall Ball Shots (20/14#) 10 Ft. 20 Hang Power Cleans (135/95) *one person work on AMRAP, one person runs 200 meters. Switch in the runner for someone working. Novem BootCamp: WOD 1: Teams of Two 12 Min AMRAP 20 DB Snatch 20 Box

CrossFit Novem:

Teams of Two

20 Minute AMRAP

20 KB Swings (24/16kg)

20 Wall Ball Shots (20/14#) 10 Ft.

20 Hang Power Cleans (135/95)

*one person work on AMRAP, one person runs 200 meters. Switch in the runner for someone working.

Novem BootCamp:

WOD 1:

Teams of Two

12 Min AMRAP

20 DB Snatch

20 Box Jumps

20 TRX Oblique Crunch (1,2,3…)

WOD 2:

Teams of Two

12 Min AMRAP

20 GTOH

20 Toes to Bar

250 m Run

Novem Barbell Club:

Snatch – 8 reps above 60%

Clean & Jerk- 8 reps above 60%

Front Squat – work up to a heavy single.

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