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WOD 102214: Weighted Med Ball Pullups… Nuff Said


Crossfit Novem Front Squat 8 @ 65% 6 @ 70% 4 @ 75% 3 @ 80% 12 Minute AMRAP 10 Clapping Pushups 20 Situp & Press (45/25) 10 Strict Weighted Pullups (20/14) w/Medball Novem Bootcamp 10-9-8-7-6-5-4-3-2-1 Swing Sets Burpee Box Jumps 12min AMRAP 40 Singles/Doubles 30 Flutter Kicks 20 Walking Lunges (1,2,3…) 10 Pushups Novem

Crossfit Novem

Front Squat

8 @ 65%

6 @ 70%

4 @ 75%

3 @ 80%

12 Minute AMRAP

10 Clapping Pushups

20 Situp & Press (45/25)

10 Strict Weighted Pullups (20/14) w/Medball

Novem Bootcamp

10-9-8-7-6-5-4-3-2-1

Swing Sets

Burpee Box Jumps

12min AMRAP

40 Singles/Doubles

30 Flutter Kicks

20 Walking Lunges (1,2,3…)

10 Pushups

Novem Barbell

Clean DL – 1×5@65%, 1×5@75%, 1×5+(AMRAP)@85%

Hang Sn triples 4×3@ 65%, 3×3 @ 70%

Bird-Dogs = 3 sets of 8-10 (plank raising alt arm/leg)

Hanging Leg raise/KTChest – 3×15

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Example Patterns

demo demo demo demo demo demo demo demo demo demo