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CrossFit Coquitlam December 29 2013

Main – CrossFit Group WOD

Ball Slam Roulette (No Measure)

Set a clock to beep every 20 seconds.
Have a circle of no more than 12.
Each person has a medball.
The turns go clockwise.
At the beep, the person who is doing the Ball Slam has to do 3 Burpees. The Ball Slams carry-on as the person does 3 burpees. If they do not have the 3 burpees done before their turn comes around again, they have to do 3 more burpees.
Runs for 4 minutes

Coach Led – 10 min (No Measure)

Warmup movement and mobility

20131229 Are You Kidding Me? (Time)

In Teams of 2:

Run 400m Then:

3 Rounds:
10 Power Cleans (135/95)
10 Box Jumps (24/20)
50 Double Unders

Run 400m Then:

3 Rounds:
10 Thrusters (115/75)
10 Bar Over Burpees
10 Pull-Ups

Run 400m Then:

3 Rounds:
10 Toes to Bar
10 Wall Balls (20/14)
10 Push-Ups

Run 400m Together!

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