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Monday July 30th Crossfit WOD Coquitlam

I hope everyone had an amazing weekend and got out and enjoyed the sunshine, with the Olympics running it’s easy to overdose on the boob tube. Big shout out to the boys for representing RPCF at that Crossfit BC challange this weekend, fantastic work Joe, Casey, Sunny and Dave!! I’m so proud of you all!!

Today’s WOD is short and sweet. Choose an appropriate weight and let’s see an all out sprint from everyone. Here’s a little video explaining the WOD and movement standards:

 

The WOD:

Warm:

15 Medball Cleans

200m Run

x 3 Rounds

Tech:

Hang Power Clean 5 x 5

WOD:

Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees

Women – 95#

Performance:
Three rounds for time of:
95 pound Hang power cleans, 15 reps
15 Burpees

Women – 65#

Fitness:
Three rounds for time of:
15-35 pound Hang power cleans, 10 reps
10 Burpees

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