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WOD 102314: A Dash of EVERYTHING…


Crossfit Novem 20 Minute AMRAP 50 Wallballs (20/14) @ 10Ft 50 Double Unders 40 Box Jumps (24/20) 40 Toes 2 Bar 30 C2B Pullups 30 Burpees 20 Cleans (135/95) 20 Jerks (135/95) 10 Snatches (135/95) 10 Muscle Ups Novem Bootcamp 5 Rounds for Time 5 KB Clean & Jerk (R hand) 5 KB Racked Lunges

Crossfit Novem

20 Minute AMRAP

50 Wallballs (20/14) @ 10Ft

50 Double Unders

40 Box Jumps (24/20)

40 Toes 2 Bar

30 C2B Pullups

30 Burpees

20 Cleans (135/95)

20 Jerks (135/95)

10 Snatches (135/95)

10 Muscle Ups

Novem Bootcamp

5 Rounds for Time

5 KB Clean & Jerk (R hand)

5 KB Racked Lunges (R)

10 Lateral Hops over KB

5 KB Clean & Jerk (L hand)

5 KB Racked Lunges (L)

250m Run

3 rounds, 1min work, 30 sec rest

Cashout

Plank Holds

Novem Barbell

Jerk from Racks/Blocks work up to heavy double

then drop weight and 4×3 with 2 sec pause in split

BTN Push Press 3×8

Clean DL 1×3@70%, 1×3@80%, 1×3+(AMRAP)@90%

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

Hanging Leg raise/KTChest – 3×15

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo