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CrossFit Coquitlam WOD October 29, 2013

Main – CrossFit Group WOD

Don’t forget a costume Thursday! 😀

Coach Led – 10 min (No Measure)

Warmup movement and mobility
Do a light 2 minute run or row, followed by coach-led warmup and mobility

Front Squat

Front Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

10292013 Blissful Beast (Time)

3 rounds for time of:
12 Front Squats 135/95lbs
12 Burpee Pull Ups

Performance Weight
95-125/65-85lbs

Fitness Weight
65/45lbs
Sub Burpee Pull-ups with:
12 Burpees followed by 12 Ring Rows

RX+ weight 155/115

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