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Wednesday December 19, 2012

CrossFit Coquitlam

Megan

3 Rounds (for quality)
5 Muscle-Ups (sub with 10 pullups and 10 dips)
10 Toes to Bar (or leg raises)
1 Pike or Straddle to Headstand or Handstand hold (or Teddy Bear Headstand)

7X2 Hang Squat Cleans + 1 Split Jerk – heaviest possible, rest 60 sec.

5 rounds for total reps-

1:30 AMRAP of:

Fitness

10 Box Step Overss
10 KBS 12 kg
5 Box Step Overss
5 Thrusters 55/35#

Performance

10 Over the Box Jumps (no top touch) 20/14″
10 KBS 20/12kg
5 Over the Box Jumps (no top touch) 20/14″
5 Thrusters 95/75#

RX

10 Over the Box Jumps (no top touch) 20/14″
10 KBS 32/24kg
5 Over the Box Jumps (no top touch) 20/14″
5 Thrusters 115/75#

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

Request A Complimentary Fitness Assessment Below:


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