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CrossFit Coquitlam WOD October 24 2013

Main – CrossFit Group WOD

One week away from Halloween. In past year’s we’ve dressed up and completed the scariest WOD there is! No differen this year. Also, we’ll be having a Halloween bash here at the gym next Saturday night!

Whip It (No Measure)

Classic from Devo plays. You complete songs until you hear “You must whip it!” then it’s a double under. You must watch this video too! lewls

Thursday Interval Squeezebox (AMRAP – Reps)

2 Minutes of Rowing

AMRAP 2 Minutes
10 X WallBalls
10 X KB Swings

AMRAP 2 Minutes
10 Sumo Deadlift High Pulls
10 PushUps

AMRAP 2 Minutes
10 Box Jumps/Steps
10 ABMATS

You will rotate through the 4 stations for a total of 3 rounds all together. There is a 60 second break between stations. Your score is total reps and calories for all three rounds. This is a long one.

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