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CrossFit Coquitlam May 28 2014

Main – CrossFit Group WOD

Reminder: No Sunday WOD at gym. 5KM run. Preferably with all the coaches and a bunch or RPCFers at the Larry Young Memorial 5KM.

June 8th is Paintball at Maple Ridge Paintball. Deets to come.

Who is up for some volleyball or dodgeball Friday night? 730 PM.

And how about a Grouse Grind on June 15?

Coach Led – 10 min (No Measure)

Warmup movement and mobility

500m Row (Time)

Max Effort 500m Row

Split Jerk (1RM)

3x 8 strict press
2x 5 push press then establish
1rm jerk from rack

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

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