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CrossFit Coqitlam WOD – September 30 2013

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We’ll be getting our Wodify training early this week and hope to get you up and running in a few days!

Today’s Workout
WarmUp
Coach’s Call – Tabata

Strength
Five sets of:
Power Clean x 1.1.1 (working up to a heavy set)
(rest 10 seconds between singles)
Rest 20 seconds
5 X Tall Box Jumps (Step Down)
Rest 3 minutes

WOD
Every three minutes, for a total of five sets, complete the following:
6 X Power Clean
(use 75-80% of weighted used for three singles)
12 X Hand-release Push-Ups
10 X Burpees

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