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CrossFit Port Coquitlam – January 15

David and Ram - Brisk Winter jog CrossFit style

David and Ram – Brisk Winter jog CrossFit style

Today’s Workout:

Gymnastics/Mobility Warmup:
Hold bottom of squat for 10 minutes – break as needed

Strength
Backsquat 10-10-10

WOD – The Chief
Fitness
For 5 cycles:
AMRAP in 3 mins of:
10 KB Swings, 35/25 lbs
6 Push-ups
9 Air Squats

Performance
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 95/65 lbs
6 Push-ups
9 Air Squats

RX
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

 

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