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CrossFit in Coquitlam Feb 5 2013

Good Day! The final standings for this past weekend’s competition at CF North Van can be found here: Once again, big congrats to all that participated. 1 month to the first CF Games Open WOD! Yikes!

Today’s Workout:

Warmup – Not for time
30-20-10
Double Unders
Sit-Up

Strength
Shoulder Press
5 Reps @ 75% 1RM, 5 @ 80%, 5 @ 85%
3 @ 80%, 3 @ 85%, 3 @ 90%
5 @ 75%, 3 @ 85%, 1 @ 90%
5 @ 60%

WOD
Fitness
3 Rounds For Time:
15 Pushups
10 Leg Raises
20 Box Jumps

Performance & RX
5 Rounds For Time:
15 Pushups

10 Toes to Bar
20 Box Jumps

 

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