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CrossFit Coquitlam WOD – November 29 21013

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Main – CrossFit Group WOD

Coach Led – 10 min (No Measure)

Warmup movement and mobility

Back Squat (4 Sets of 5)

Follow squats with 3-4 extra high box jumps. 2 to 3 minutes rest between sets

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:
3 Power Cleans
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
RX Weight = 135/95
Performance = 95-115/65-85
Fitness = 45-65/35-55 or KB Swings

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