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Crossfit Coquitlam WOD – Nov 17 – 2013

Main – CrossFit Group WOD

Roxanne (No Measure)

Play Roxanne. Doing jumping jacks throughout the song. When you hear Roxanne, drop and do a burpee.

Turkish Get Up (Work to a heavy 1 )

Metcon (Time)

Teams of 2

10min AMRAP of

200m Run / Row

1min rest Then

15min AMRAP of

5 Burpees
5 Pull Ups
10 Squats

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