Train West Van – CrossFit
Warm Up (No Measure)
0:20 Work / 0:10 Rest x 12
In Groups of 2-3
Barbell Hang Clean and Jerk
Alternating Box Step Up
Sprawl
Front Rack Barbell Box Step Up (Weight)
4 Sets of 8/8
[NOT alternating]
[Rest as needed]
– 20″ Box or Lower
– Build to Moderate/Side
– Goblet Squat Position w/KB is a good sub today if a barbell is too challenging
Clean and Jerk (Weight)
3 Sets
3/3 Single Leg Broad Jumps
[0:30 Rest]
3 Power Clean and Jerks [65%]
[Rest 2:00]
WOD (Time)
CrossFit Benchmark [Level 1]
3 Rounds for Time [6:00 Cap]
[Heats if needed]
15 Thrusters [65/95lbs]
12 Bar Facing Burpees