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WOD 041616: Plate Run Fun


CrossFit Novem: Teams of Two 800 Meter Run (w/ 45/25# plate) 20 Clean & Jerks (155/105#) 2000 Meter Row (switch every 500 Meters) 20 Clean & Jerks (155/105#) 800 Meter Run (w/ 45/25# plate)   *both partners run each with a plate. Once you return from the run load your bars for CJ. CJ reps

CrossFit Novem:

Teams of Two

800 Meter Run (w/ 45/25# plate)

20 Clean & Jerks (155/105#)

2000 Meter Row (switch every 500 Meters)

20 Clean & Jerks (155/105#)

800 Meter Run (w/ 45/25# plate)

 

*both partners run each with a plate. Once you return from the run load your bars for CJ. CJ reps can be split up however,

meters rowed switch every 500 meters,

last run strip the bars grab your plates and go. Time is called when the last person returns.

Novem BootCamp:

Teams of 3

5 Minute Stations AMRAP

Box Jumps and V Ups

Tire Flips and Alternating DB Snatch (1,2,3…)

Wall Balls and X Sit Ups (1,2,3…)

Toes thru Rings and OHWL (1,2,3…)

*1 min rest between stations.

Novem Barbell Club:

Continue with club programming.

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