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Crossfit Coquitlam WOD – November 25 2013


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. 😉
then spend 5 mins warming up your clean and jerks.

10 min EMOM clean/jerk (Weight)

Even – 3 Cleans
Odd – 3 Jerks
(sub strict press or pushup)
Use the same weight for both lifts.

Burping Overhead (Time)

21 – 15 – 9
– Shoulder to overhead 115/75 *scale*
– Bar facing burpees

then row 500m OR run 400m

For time (time stops after run or row complete)

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