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CrossFit Coquitlam December 7 2013

Main – CrossFit Group WOD

Coach Led – 10 min (No Measure)

Warmup movement and mobility

Decks of Delight (No Measure)

EMOM #1: 12minutes

Card Game:
Diamond Power Clean 135/95#
Spade Burpees
Club Push Ups
Heart Sit-Up

REST 5 minutes

EMOM #2: 12minutes

Card Game:
Diamond Snatch 115/75#
Spade KB Swing
Club Pull-Up
Heart Air Squats

Ace = 10 reps
Joker: Ball Run 400m

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