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WOD 112115: All the Reps


CrossFit Novem: Teams of 2 For Time 1k Row 100 Back Racked Walking Lunges (95/65) 100 Box Jumps (24/20) 1k Row 100 Ground to Overhead (95/65) 100 Wallballs (20/14) @ 10ft 1k Rows 1 Person Works one Person Rest  Must complete one movement before moving to next *30 Minute Cap Novem BootCamp: Teams of Two

CrossFit Novem:

Teams of 2

For Time

1k Row

100 Back Racked Walking Lunges (95/65)

100 Box Jumps (24/20)

1k Row

100 Ground to Overhead (95/65)

100 Wallballs (20/14) @ 10ft

1k Rows

1 Person Works one Person Rest  Must complete one movement before moving to next

*30 Minute Cap

Novem BootCamp:

Teams of Two

3 RFT

50 Sit Ups

40 Box Jumps

30 Speed Skaters (1,2,3…)

20 Shoulder Touches (1,2,3…)

10 Toes to Bar

*one person works, one person rests; partners may switch whenever/however often they like but can only be one at a time working

*22 Min Time Cap

4 Min AMRAP

Teams of Two: Stadium Style Relays

A

100 ft Shuttle Sprint

5 Burpees

-60 sec rest-

B

5 Toes to Bar

10 Sit Ups

-60 sec rest-

C

5 Ring Dips

10 X Sit Ups (1,2,3…)

Novem Barbell Club:

30 min free / squat time

3 “waves” Snatch and C&J, work up to Heavy single. Then do a drop set 10% for an AMRAP.

repeat 3x for snatch, 3 x for C&J

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