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CrossFit Coquitlam WOD – November 21 2013

Blog__0025Our Man Kyle!

Main – CrossFit Group WOD

Tabata – Coach’s Choice (No Measure)

Might be one movement. Might be a grab bag. Hope your coach is in a good mood. 😉

Partner 1000m Row (Time)

Each partner gets 20 pulls; switch

10 Minute EMOM – GOATS (No Measure)

Even Minute – 6-10 Ring Dips or progression
Odd Minute – 5 Pistols per Leg or 5 Candlesticks

11212013 Trio Trouble (Time)

Teams of Three – 1 Person Working, 2 Resting. Complete in Order.
6 X 200m Row
150 Shoulder to OH 75/55
150 SDHP 75/55 (using a KB is OK)
150 Front Squat 75/55
6 X 200m Row

RX+ = 95/65

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