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CrossFit Coquitlam December 11 2013

Main – CrossFit Group WOD

You have until NOON today to buy a ticket for the Christmas Dinner Saturday Night!

MinCin (No Measure)

5 Minute Top to Bottom stretch and warmup, then:
3 Rounds (for quality)
5 Pullups
10 Pushups
15 Air Squats

Rope Climb

15 minutes to get in as many rope climbs as possible. Progression and technique.

Succulent Sixty-Six (Time)

With a partner complete in order:
66 – power snatch 75/55
66 – double-unders (3:1) singles
66 – hang squat cleans 75/55
66 – hollow rocks & back extension (33 of each)
66 – burpees
Fitness = 35/15
Performance = 55/45
RX+ = 95/75

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