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CrossFit Coquitlam WOD October 23, 2013

Main – CrossFit Group WOD

Junkyard Dog Warmup (No Measure)

With a partner:
Hop the extended arms and legs of your sitted partner 10 times, then switch. Then Hop over crawl under your partner 10 times then switch.
2 Rounds all together.

Hip mobility work in the warmup time remaining.

Bench Press

50% of 1-RM x 3 reps
65 % of 1-RM x 2 reps
75% of 1-RM x 2 reps
85% of 1-RM x 1 rep
90% of 1-RM x 1 rep
95% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep;

Parter AMRAP #1 Run, KBs, DUs (Time)

Partner AMRAP 1
AMRAP 8 Minutes
200M Run
20 KBs 50/35
20 Double Unders

Partner completes an entire Round before next partner goes.

Partner AMRAP #2 Burpees, PullUps (Time)

AMRAP 8 Minutes
10 Burpees
10 PullUps

Same criteria as AMRAP #1

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