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WOD 111814: Heavy Sumo’s


Crossfit Novem Sumo Deadlift 7 sets of 3 work up to a 3RM For Time 15-9-6-3 Handstand Push Ups OHWL (45/25#) (1,1,2,2,3,3…) Toes To Bar Novem Bootcamp 5 Rounds for Time 50 Singles/25 Doubles 10 Box Jump Overs 10 Bird Dog Pushups 12min AMRAP 10/10 Lateral Plank Walks 5 Burpees 10/10 MT. Climbers 10/10 Flutter

Crossfit Novem

Sumo Deadlift

7 sets of 3

work up to a 3RM

For Time

15-9-6-3

Handstand Push Ups

OHWL (45/25#) (1,1,2,2,3,3…)

Toes To Bar

Novem Bootcamp

5 Rounds for Time

50 Singles/25 Doubles

10 Box Jump Overs

10 Bird Dog Pushups

12min AMRAP

10/10 Lateral Plank Walks

5 Burpees

10/10 MT. Climbers

10/10 Flutter Kicks

Novem Barbell

OHP 1×3@70%, 1×3@80%, 1×3+(AMRAP)@90%

(2)Snatch Pull + (1) HangSn – 3 sets @ 65%, 2 sets @ >70%

Pwr clean + jerk – 3@60, 2×2@65%, 2×1@70%, 1@75%

weighted chin ups 5×3 heavy as pos.

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