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CrossFit Coquitlam WOD – November 7 2013

Main – CrossFit Group WOD

3 Rounds (for quality) (No Measure)

10 Candlestix (try one legged)
1 Rope Climb (or 3 short climbs)
8 DB Snatch per arm

EMOM 10 Minutes – Power Clean, Evil Wheels (No Measure)

Even – 5 Power Cleans @ 50% 1RM
ODD – 5 Barbell Evil Wheels

11072013 Nitty Gritty Dirty (AMRAP – Rounds and Reps)

3X4Min AMRAP – 3 Min Rest In between:

AMRAP 1 ->400M Run

AMRAP #2 ->5 Power Cleans, 10 lateral jumps over bar, 15 situps

AMRAP #3 ->10 Wallballs, 10 PullUps

Score is total Rounds completed from all 3 AMRAPS

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