Crossfit Novi - 2018-09-22

30 rounds for time of: 5 Wall Balls, 20/14 lbs 3 Handstand Push-ups 1 Power Clean, 225/155 lbs U.S

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Crossfit Novi - 2018-09-21

4 rounds for time of: 20 GHD Sit-ups 15 Thrusters, 115/75 lbs 10 Box Step-ups, 50/35 lbs 5 Bar Musc

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Crossfit Novi - 2018-09-20

5 rounds for time of: 5 Bent Over Barbell Rows 5 Russian Twists, 35/15 lbs 5 Kettlebell Swing (Amer

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Crossfit Novi - 2018-09-19

Back Squat 4x4 at 85% 1RM Rest as needed between sets.

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Crossfit Novi - 2018-09-18

3 rounds for time of: 25 Toes-to-bars 15 Push Press, 135/95 lbs 5 Sandbag-to-Shoulders

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Crossfit Novi - 2018-09-17

Front Squat 5x5 at 75% 1RM Rest as needed between sets.

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Crossfit Novi - 2018-09-14

Every 1 min for 10 mins do: 10 Pistols If you struggle with these- doing them to a box or using the

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