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CrossFit Coquitlam – April 1 2013

Congrats to the men and women competing in the CrossFit Games Opens. That’s 13.4 in the books. One more WOD to go! Thank God! As of Saturday afternoon, we’re sitting in 12th place. Not bad. Things are looking pretty good for a trip to Regionals this June for our gym!

Today’s Workout
Warmup
3 Rounds
15 Air Squats
20 Hollow Rocks
5 Strict Pull-up => Lower into an L Sit (5 Negatives to sub)

Strength
Shoulder Press
5-5-5-5-5

WOD
Fitness
4 Rounds
5 Power Clean (35-65)
5 Front Squat
5 Jerks
5 Ring Rows + 5 Box Dips

Performance
4 Rounds
5 Power Clean (95,65)
5 Front Squat
5 Jerks
5 Muscle Ups or 5 Chest to Bar Pullups + 5 Dips

RX
4 Rounds
5 Power Clean (135,95)
5 Front Squat
5 Jerks
5 Muscle Ups

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