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WOD 121613: Burpees For All!


CrossFit Novem:  Strength WOD: Front Squats 8 @ 65% 6 @ 75% 4 @ 85% 3 @ 90% Conditioning WOD: 10 Minute AMRAP 5 KB Swings (32-24kg) 7  Wall Ball Shots (20-14#) 10 Ft. 9 Burpee Box Jumps (20” for all) Novem BootCamp: WOD No.1 For Time 100 Burpees L1) 80 L2) 60 WOD No.2

CrossFit Novem: 

Strength WOD:

Front Squats

8 @ 65%

6 @ 75%

4 @ 85%

3 @ 90%

Conditioning WOD:

10 Minute AMRAP

5 KB Swings (32-24kg)

7  Wall Ball Shots (20-14#) 10 Ft.

9 Burpee Box Jumps (20” for all)

Novem BootCamp:

WOD No.1

For Time

100 Burpees

L1) 80 L2) 60

WOD No.2

Dynamic Cool Down

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