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CrossFit Coquitlam May 21 2014

Main – CrossFit Group WOD

Jon and several ERT officers will be at the gym Saturday. $25 for an ERT TShirt or $30 for an ERT TShirt and registration in the 5KM Run on Sunday June 1st in Stanley Park. Buying either option gets your name into a raffle for a range day with the ERT. We have 4 spots to raffle off! You can also win a spot if you are the fastest male or female in the following WOD that will be running from 9:00AM to 1PM Saturday:
Helen Biathlon
400M Run
21 KB Swings
12 PullUps
5 Shots (with a BB Pistol) at 5 targets. Time penalty for every miss.

Kettlebell Tabatas (No Measure)

Tabata Kettlbell coach calls out movements: Russian, snatch, goblet squat, orbits, figure 8s etc.

2 min – Max Effort Double Unders (AMRAP – Reps)

As many double unders as possible in 2 minutes.

05212014 (AMRAP – Rounds and Reps)

Teams of 3 (Only one person working at a time)
AMRAP 25:
60 Overhead Plate Lunges (45/25)
50 Deadlifts (185/135)
40 Toes-to-Bar
200m run with team plate

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