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CrossFit Coquitlam June 23 2014

Main – CrossFit Group WOD

Congrats to all of you that braved the Tough Mudder this past weekend! I had the pleasure of doing it with Brenda Kmety, Nicole Hamilton, Zach Brummer, Tom & Karla Parker, Chelsea & Jimmy Liu. We made it! Real proud of you guys!

Chris & Tanya Kirby’s Rest Easy Fundraiser was a great success! Thanks for a great evening Chris and Tanya! if you missed it, you can donate year round to this thoughtful fundraiser: http://resteasyfundraiser.com/

Tabata Squat and Skip (No Measure)

Coach will call intervals. Alternate between squats and single unders. 5 sets each.

Muscle Ups & progressions (No Measure)

10 Minutes muscle up practice and working the strength and drills coach provides.

Spence’s Clean Complex (Spend 10-15 Minutes working up to a heavy complex.)

1 Hang Clean + 1 Power Clean + 1 Front Squat
BAR DOES NOT REST ON THE GROUND BETWEEN MOVEMENTS

06232014 Moderate BW Burner (AMRAP – Rounds and Reps)

AMRAP 15:
10 Toe to Bar
15 Box Jump (24, 20″)
20 Wall Ball (20, 14#)

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