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Friday November 16th 2012 - Rocky Point Crossfit, Coquitlam BC
Call Us: 604.526.5196

Friday November 16th 2012

In the spirit of TGIF, I think the caption to this picture would read something along the lines of:

“Hey hey ladies… it’s Friday… Where da party at?!!

Call me 1-800-555-BALLS”

Da WOD:

Warm:

150 Double unders

Strength: 

5×5 Weighted Box Step Ups

WOD: Amrap 12mins 

RX

8x Hang Power Clean @ 135# / 95#

12x Roll to candle stick http://gymnasticswod.com/content/roll-candle-stick

Performance:

@ 95# / 65#

Fitness:

@ 65# / 35#

Sit ups

Contact Us Today And Get Into The Best Shape Of Your Life…

Request A Complimentary Fitness Assessment Below:


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