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WOD 100414: Relay WODs!!


Crossfit Novem TEAM WOD: Teams of Two : Relay Style: 7 Minute AMRAP 5 Thrusters (95/65#) 30 Sec. Air Dyne 2 Minute of Rest 7 Minute AMRAP 150 Row 5 Push Press (95/65#) 2 Minute of Rest 7 Minute AMRAP 100 Run (use back door) Wall Balls (20/14#) 10 ft 2 Minute of Rest 7

Crossfit Novem

TEAM WOD:

Teams of Two : Relay Style:

7 Minute AMRAP

5 Thrusters (95/65#)

30 Sec. Air Dyne

2 Minute of Rest

7 Minute AMRAP

150 Row

5 Push Press (95/65#)

2 Minute of Rest

7 Minute AMRAP

100 Run (use back door)

Wall Balls (20/14#) 10 ft

2 Minute of Rest

7 Minute AMRAP

50/100 Double or Singles

10 KB Swings (24/16kg)

Novem Bootcamp

Teams of 2

For Time:

100 Partner Wall Balls

40 Tire Flips

100 Box Jumps

40 Partner Burpee Hop Overs

800m Run w/Slam Ball

100 Hulk Smash Battle Ropes

40 Renegade Rows

100 Doubles / 200 Singles

40/40 KB Racked Lunges

Novem Barbell

Snatch – Max

C&J – Max

BackSquat – 3RM

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