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CrossFit Coquitlam December 5 2013

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Main – CrossFit Group WOD

Coach Led – 10 min (No Measure)

Warmup movement and mobility

10 Minutes Muscle Ups & Handstand Walks (No Measure)

Coach will provide progressions and drills

L-Sit (3 tries for a max effort L-Sit)

12052013 Rough and Tumble (Time)

In teams of 3, and 1 person working at a time, complete in order:
For Time:
500m Row
45 Power Cleans (135/95)
45 Toes to Bar
100m Row
30 Power Cleans (135/95)
30 Toes to Bar
1500m Row
20 Power Cleans (135/95)
20 Toes to Bar
Performance weight = 95-115/65-85
Fitness Weight = 45-65/35-55 or KB Swings

Progression for Toes-to-Bar are:
Knees to Elbow
Knee Raises

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