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CrossFit Lower Mainland BC February 18, 2014

Main – CrossFit Group WOD

Coach Led – 10 min (No Measure)

Warmup movement and mobility

PullUp Box Jump EMOM (No Measure)

12 Min EMOM

Even – 3 Speed Pullups or Ring Rows
(Fast Concentric)

Odd – 5 Box Jumps 30″/24″
(to scale, sub in 3 weighted box steps per side or go to lower box)

02182014 – Sounds Easy (Time)

10 Burpees
20 Push Press 115/75
30 Overhead Squat 115/75 (sub is front/goblet squat)
40 Pull-Ups
50 Double-Unders
800m Run or Row
We’ll spend a little time in OH tech before starting this one.

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