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Crossfit Coquitlam WOD – July 18th

gloves

We’ve got a rough sign-up board in the gym for the 3rd Annual RPCFO Community Challenage (that is not a typo). We need to 2 teams in each of the divisions: RX, Performance, and Fitness. Teams will consist of 2 guys and 2 girls. Regardless of what division you think you should compete in, please just sign-up now and we shall sort out the teams in the very near future. This is a fun event! You will do 2 team WODs over the course of the day. Prizes awarded for top team. We top off the day with the Coaches Throwdown.  Trophy goes to the top gym! Grab a spot before it is too late!

Today’s Workout

Warmup
10 Minutes Muscle-Up Practice and Drills

WOD -No strength today. I expect this is going to be a slobber-knocker!

In teams of two, complete:
100 Power Cleans (135/95 lbs)-RX (95-115/65-85)-Perf (45-65/35-55)-Fit
1600 Meter Relay with a 20 lb Ball or Dumbbell
100 Burpees

Only one partner works at a time. Partition reps however you like.

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