Train West Van – CrossFit
Dynamic Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Squat Clean and Jerk
Within 10:00 –
Build Clean and Jerk to 75%
WOD (Time)
3 Rounds Each,
Alternating w/Partner [24:00 Cap]
[Start when 1st Athlete
Finishes Box Step Ups]
30 Cal Row
30 Single DB Box Step Ups [20/24″]
10 Burpee Pull Ups or 10 Bar Muscle Ups
[Cap row at 2:00]
RX+ = Solo if Row is Available
Ski if Not [35/50lbs] 17:00 Cap
Extra Credit (AMRAP – Reps)
3:00 AMRAP
Strict HSPU to 3″ Deficit
or
Piked from Box to Deficit
Band Resisted SHSPU
10 x 2
or
Band Resisted Push Ups
10 x 5
[Rest as needed]