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WOD 091814: Running, Burping, Swinging…


Crossfit Novem Push Press 8@75% 6@80% 4@85% 3@90% 4 RFT: 400 Meter Run 25 Burpees 15 KB Swings (24/16kg) Novem Bootcamp 15min Infinity Ladder Start @ 3reps. Each round add 3 reps. Box Jumps DB Push Press Plank K2E (1,1,2,2…) 15min AMRAP 10 Cal Row 10 Wall Balls 10 Bird Dog Pushups Novem Barbell Snatch

Crossfit Novem

Push Press

8@75%

6@80%

4@85%

3@90%

4 RFT:

400 Meter Run

25 Burpees

15 KB Swings (24/16kg)

Novem Bootcamp

15min Infinity Ladder

Start @ 3reps. Each round

add 3 reps.

Box Jumps

DB Push Press

Plank K2E (1,1,2,2…)

15min AMRAP

10 Cal Row

10 Wall Balls

10 Bird Dog Pushups

Novem Barbell

Snatch – 2@70, 2@75, 3 singles @ 80%

C&J- 2@65, 1@70, 1@75, 1@80%

Sn Pull 2@85%. 2@90%, 2@95%

Back Squat – 5×2 @70%

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Example Patterns

demo demo demo demo demo demo demo demo demo demo