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WOD 090215: Cindy it’s so Nice to See You!


CrossFit Novem: Conditioning: “Cindy” 20 Minute AMRAP 5 Pull Ups 10 Push Ups 15 Air Squat Novem BootCamp: WOD 1: “Cindy” 20 Min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats Cash Out 3 Rounds 20 sec Boat Pose 20 sec Hollow Hold 20 sec Sit Ups 20 sec Rest Novem Barbell Club:

CrossFit Novem:

Conditioning:

“Cindy”

20 Minute AMRAP

5 Pull Ups

10 Push Ups

15 Air Squat

Novem BootCamp:

WOD 1:

“Cindy”

20 Min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

Cash Out

3 Rounds

20 sec Boat Pose

20 sec Hollow Hold

20 sec Sit Ups

20 sec Rest


Novem Barbell Club:

(3)Push Press + (1)Jerk – 2sets@50, 3sets @ 60%

Hang Pwr Sn – 4 x 3 @ >55%

Muscle Snatch – 4 x 3 @ 35%

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