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WOD 113013: Everyone Counts


CrossFit Novem: Teams of Four: 1 person rows 150 Meters – everyone rotates stations when the row is complete 1 person AMRAP of Sit Up With A Plate (45-35#) 1 Person AMRAP of Sumo Deadlift High Pulls (95-65#) 1 Person AMRAP of Wall Ball Shots (20-14#) 10ft. Novem BootCamp: WOD No.1 Whats your Age? For

CrossFit Novem:

Teams of Four:

1 person rows 150 Meters – everyone rotates stations when the row is complete

1 person AMRAP of Sit Up With A Plate (45-35#)

1 Person AMRAP of Sumo Deadlift High Pulls (95-65#)

1 Person AMRAP of Wall Ball Shots (20-14#) 10ft.

Novem BootCamp:

WOD No.1

Whats your Age?

For Time

1 DB Thruster for Every Year Old

(35 yrs old = 35 DB Thrusters)

20x Every Year Old for Singles

(35 years old = 700 Singles)

Can break up anyway you like

WOD No.2

8 Minute AMRAP

Teams of Two

10 Burpee Tuck Jumps

10 Ball Slams

Teams can share the reps anyway they like to complete each round

Novem Barbell:

Hang Sn

Work up to

3 attempts to find new max

Clean Pull

1×3 @ 90%

1×3 @ 95%

2×2@105%

Bench Press

5×5

RDLs/stiff leg DLs

4×8 increasing weight

Predefined Skins

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Example Patterns

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