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CrossFit Lower Mainland BC February 4, 2014

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Main – CrossFit Group WOD

Junkyard Dog Warmup (No Measure)

With a partner:
Hop the extended arms and legs of your sitted partner 10 times, then switch. Then Hop over crawl under your partner 10 times then switch.
2 Rounds all together.

Hip mobility work in the warmup time remaining.

10 Minute EMOM – GOATS (No Measure)

Even Minute – 6-10 Ring Dips or progression
Odd Minute – 5 Pistols per Leg or 5 Candlesticks

1: 02042014 Royale With Cheese (AMRAP – Reps)

Three Rounds of
AMRAP 1 Minute
135/95 lb Ground to Overhead
Rest 1 Minute
Rest 5 Minutes

02042014 Double Royal With Cheese (Time)

AMRAP 5 Minutes
5 Burpees
5 Pullups

Rest 5 Minutes

3 HSPUs
6 Ring Dips
9 Toes to Bar
Coach will discuss progression movement progressions.

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