Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Box Squat (Weight)
Every 1:30 x 6 [9:00]
3 Box Squats [60%]
– Goal is Fast concentric Speed – Sit to box, maintain tension, drive up
as fast as possible
WOD (3 Rounds for reps)
6:00 AMRAP
6 Alternating DB Snatches
3 Burpees Over DB
– +3 Burpees Every Round Completed
– 3:00 Rest –
6:00 EMOM
0:10 Second Max Effort Row / Ski
3 Burpees
– +3 Burpees Every Round Completed
– Add Cals and Burpees together for Score
– 3:00 Rest –
6:00 AMRAP
12 Reverse Lunges
12 Sit Ups
12 KB Swings