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Wednesday February 13, 2013 – CrossFit in Coquitlam!

Today’s Workout:

Warmup:
5 Rounds or 10 minutes:
1 Muscle-Up (sub 1 Ring Pullup and 1 Ring Dip), 2 Wall Walks, 4 Candlestick Burpees, 8 Jumping Squats

Tech:
Spend 20 Minutes workingup to a 1RM Clean and Jerk

WOD
Fitness
800m Run
20 Front Squats 35/45
30 KB Swings 25/15
40 Ring Rows
50 Abmat Situps
60 Double-Unders or 120 Singles
800m Run

800m Run
20 Front Squats 115/75
30 KB Swings 45/25
40 Pull-ups – Assisted allowed (Thanks for getting us the chalk Kyle!)
50 Abmat Situps
60 Double-Unders or 180 Singles
800m Run

800m Run
20 Front Squats 135/95
30 KB Swings (53/36)
40 Pull-ups (Thanks for getting us the chalk Kyle!)
50 Abmat Situps
60 Double-Unders
800m Run

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

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