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CrossFit Coquitlam WOD – November 30 2013

Main – CrossFit Group WOD

800m Run or Row (No Measure)

Easy jog

Coach Led – 10 min (No Measure)

Warmup movement and mobility

Team Fight Gone Bad (Time)

3 Rounds. 1 Minute each station.
Station 1 – Wall Balls 20/14
Station 2 – Sumo DL HP *Scale with KB 75/55
Station 3 – Box Jump/Step 24/20
Station 4 – Push Press or Push up 75/55
Station 5 – Row for calories

Rest 1 min

Every member on the team starts at a different station and rotates every minute. Score is team total reps

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