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WOD 092214: CrossFit Main Site Madness


CrossFit Novem:  2 Rounds For Time 20 Box Jumps (30/24″) 5 Muscle Ups 30 Box Jumps (24/20″) 5 Muscle Ups 40 Box Jumps (20/16″) 5 Muscle Ups Novem BootCamp: “BootCamp Filthy Fifty” 50 Box Jumps 50 Jumping Pullups 50 Russian Swings 50 Walking Lunges 50 K2E (on pullup bar) 50 DB Push Press 50 Supermans/Iron Mans

CrossFit Novem: 

2 Rounds For Time

20 Box Jumps (30/24″)

5 Muscle Ups

30 Box Jumps (24/20″)

5 Muscle Ups

40 Box Jumps (20/16″)

5 Muscle Ups

Novem BootCamp:

“BootCamp Filthy Fifty”

50 Box Jumps

50 Jumping Pullups

50 Russian Swings

50 Walking Lunges

50 K2E (on pullup bar)

50 DB Push Press

50 Supermans/Iron Mans

50 Wall Balls

50 Burpees

50 Double Unders/Singles

Novem Barbell

muscle snatch 4 x 3 @ 35-40%

Snatch Pull from deficit 6 x 2

Back squat 3 x 3 – HEAVY/max

 

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Example Patterns

demo demo demo demo demo demo demo demo demo demo