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WOD 112914: Saturday Relays!


Crossfit Novem “Teams of 3” 15 Minutes to declare a 1 RM Front Squat. 3 attempts for Each Athlete. Weights can only go up, not down. *total lbs moved for all 9 lifts, only successful lifts count. 12 Minute AMRAP 8 Toes To Bar 12 Box Jumps (20”) Comp Class 7 two-minute Rounds of: 50

Crossfit Novem

“Teams of 3”

15 Minutes to declare a 1 RM

Front Squat.

3 attempts for Each Athlete.

Weights can only go up, not down.

*total lbs moved for all 9 lifts, only

successful lifts count.

12 Minute AMRAP

8 Toes To Bar

12 Box Jumps (20”)

Comp Class

7 two-minute Rounds of:

50 Double Unders

5 C2B Pull ups

10 Push ups

15 Squats

AMRAP Power Cleans in remaining time, (135/95#)

Novem Bootcamp

Teams of 3

21min AMRAP – Relay

With a running clock:

0-7min: Tire Flips & Plank or

Piked Shoulder Touches

7-14min: KB Clean+Push

Press & Box Jumps

14-21min: Bird Dog Pushups

& Shoulder Squats

3 Rounds, 1min work 30 sec rest

Cashout

Plank Holds

Novem Barbell

MAX Jerk from the blocks

muscle Snatch – 5×5

Snatch – 3 x1 @ 70%, 2 x 1 @ 75%, 5×1 @ 80% (five singles @ 80% take plenty of rest, no misses)

“Pinch-Grip” Farmers Carry with plates across gym and back = 1.

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