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WOD 112814: Cirque Du Soleil


Crossfit Novem “Skill Day” 12 Minutes Rope Climb Handstand Walk Handstand Pushups Kipping Pullups Muscle Ups For Time: 50 Wall Ball Shots 1 Rope Climb/4 Strict Pull Ups 40 Sit Ups 1 Rope Climb/4 Strict Pull Ups 30 Foot Handstand Walk 1 Rope Climb/4 Strict Pull Ups 20 KB Swings (32/24kg) 1 Rope Climb/4 Strict

Crossfit Novem

“Skill Day”

12 Minutes

Rope Climb

Handstand Walk

Handstand Pushups

Kipping Pullups

Muscle Ups

For Time:

50 Wall Ball Shots

1 Rope Climb/4 Strict Pull Ups

40 Sit Ups

1 Rope Climb/4 Strict Pull Ups

30 Foot Handstand Walk

1 Rope Climb/4 Strict Pull Ups

20 KB Swings (32/24kg)

1 Rope Climb/4 Strict Pull Ups

10 Muscle Ups

1 Rope Climb/4 Strict Pull Ups

Novem Bootcamp

Three 8min AMRAPS, 2min

rest between each

1:

10 GTO

5/5 Thread the Needle

30 sec Plank

2:

5/5 Atlas Lunges

5/5 Dung Beetles

5 Pushups

3:

10 Burpee Lateral Box Step Overs

10/10 MT. Climbers

15 sec Superman/Ironman hold

Novem Barbell

Clean DL – 1×5 @ 75%, 1×3 @85%, 1×1+(AMRAP) @95%

Halting Sn DL – pause 2inches below knee and @knee

3×3 @ 75%, 2×3 @80%, 2×2 @85%

Snatch – work up to 3 singles @80-85%

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo