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CrossFit Coquitlam June 20 2014

Main – CrossFit Group WOD

LAST CALL!!! REST EASY FUNDRAISER SUNDAY 5PM at FOGGY DEW. $20 for a beer and burger. Terrific auction. Great event!

800m Run or Row (No Measure)

Easy jog
Hold Pike Stretch 1 minute
Hold Right Leg Side Split 1 minute
Hold Left Leg Side Split 1 minute

Pull-ups (Today we try for a max effort Kipping PullUp)

100m Row (Time)

100m Row
How fast can you go without bailing?

06202014 (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:
-15-foot rope climbs 1 ascent
-20 wall-ball shots, 20/14-lb. ball
-Run 200 meters

Sub for rope is 2 Wall Climbs

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