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WOD 111314: Feel the Rhythm, Feel the Rhyme, Get On Up, Its Double Under Time….


Crossfit Novem Push Press Warm up – with 55/65% 8 @ 75% 6 @ 80% 4 @ 82-85% 3 @ 90% or a New 3RM 8 Minute AMRAP 15 UnBroken DUs 10 Shoulder Overhead (95/65) Novem Bootcamp For Time: 50 Wall Balls -1min Rest- Then: 3 Rounds 10/10 Waiter Lunges 15 Jumping Pullups 10/10 MT

Crossfit Novem

Push Press

Warm up – with 55/65%

8 @ 75%

6 @ 80%

4 @ 82-85%

3 @ 90% or a New 3RM

8 Minute AMRAP

15 UnBroken DUs

10 Shoulder Overhead (95/65)

Novem Bootcamp

For Time:

50 Wall Balls

-1min Rest-
Then:

3 Rounds

10/10 Waiter Lunges

15 Jumping Pullups

10/10 MT Climbers

-1min Rest-
Then:

50 Wall Balls

Cashout

100 Partner Wall Ball Sit Ups

(100 total, 50 each)

Novem Barbell

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

Snatch – 3 x1 @ 70%, 2 x 1 @ 75%, 2×1 @ 80%

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

Hanging Leg raise/KTChest – 3×15

Taylor complex, 8 RDLs + 8 Pendlay Rows – 4 sets increasing weight

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo