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CrossFit Coquitlam January 4 2014

Main – CrossFit Group WOD

Nutrition & BFit Challenge starts next Saturday January 11th. Stay tuned!

Toques (woolen beanies for our American members) will be arriving in short supply next week! Same ones that Ty and I have been sporting to keep our pointy heads warm.

Big Congrats to Coach Spenser! He got engaged yesterday!!!!!!! (Who’s the lucky guy Spenser?)

Dot Drill (No Measure)

Think of the 5 on dice.

Coach will demonstrate the movements for the drill.

Partner Carry (No Measure)

AMRAP 4 Minutes
Partner Carry across the gym
Teams of 3.

Extra points if you avoid booting someone in the mouth.

01042014 – Spicy Meatball (Time)

In teams of 2 or 3, with only 1 partner working at a time, complete:

100x box jumps
100x T2B
100x DL x 155 / 115
100x Power Cleans @ 135 / 95

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