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CrossFit Coquitlam January 18

Hi guys! All classes a go for this weekend’s schedule!

Warmup
5 Rounds – Not For Time (10 Minute Cap)
5 Ring Rows – (The higher the feet – on a box say – the more difficult. Rings to chest)
5 Toes-2-Bar (or L-Sit raises)
10 Pushups

Strength
Deadlift 5 X 75% 1RM, 5 X 80% 1RM, 5 X 85%, 3 X 80%, 3 X 85%, 3 X 90%, 1 X 95%

WOD
3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10 ft
Sumo Deadlift High Pull, 70/45 lbs *Please use Kettbells for this movement
Box Jump, 20 in * Yes! Everyone on 20″
Push Press, 75/45 lbs
Row (calories)
Rest 1 min

We will set up 5 “lanes” in the gym. There will be an RX/Perfromance/Fitness Lanes.

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