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CrossFit Coquitlam May 9, 2013

CrossFit CoquitlamWarmup:
Tabata Double Unders

Strength
Front Squat 3-3-3-3-3

WOD
Fitness
For time:
25 Walking Lunges
20 Pull-ups
50 Box Jump (20 In.)s
20 Double Unders or 1:3 Singles
25 Box Dips
20 Knees Raises
30 Kettlebell Swings, 25/15 lbs
30 Sit-up (abmat)s
20 Hang Squat Cleans, 45/35 lbs
25 Back Extensions
30 Wall Balls, 14/6-10 lbs
3 Rope Climbs or Rope Get ups

Performance
For time:
25 Walking Lunges
20 Pull-ups (assist if necessary)
50 Box Jump (20 In.)s
20 Double Unders or 1:3 Singles
25 Ring Dips (Assist as necessary)
20 Knees To Elbows
30 Kettlebell Swings, 1.5/1 pood
30 Sit-up (abmat)s
20 Hang Squat Cleans, 75/55 lbs
25 Back Extensions
30 Wall Balls, 20/14 lbs
3 Rope Climbs or Rope Getups

RX
For time:
25 Walking Lunges
20 Pull-ups
50 Box Jump (20 In.)s
20 Double Unders
25 Ring Dips
20 Knees To Elbows
30 Kettlebell Swings, 2/1.5 pood
30 Sit-up (abmat)s
20 Dumbbell Hang Squat Cleans, 35/20 lbs
25 Back Extensions
30 Wall Balls, 20/14 lbs
3 Rope Climbs

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