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Crossfit Coquitlam WOD – November 18 2013

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Main – CrossFit Group WOD

800m + Mini cindy (No Measure)

800m run or row, then 3 rounds of 5 pullups/ring rows 10 pushups 15 airsquats.

Pause Front Squats (4 sets of 5 reps)

Pause for 3 seconds at the bottom of the first and last rep of each set.
Rest 2-3 mins between sets

Lift Throw Kick (AMRAP – Rounds)

5 Power Cleans 155/105lbs
10 Wall Balls 20/14lbs
10 Toes to Bars

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