Train West Van – CrossFit
Dynamic Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
– Build Squat Clean to 60-70%
WOD (Weight)
In Pairs – Alternating on 2:30
Every 5:00 x 5 Rounds [25:00]
– 2:00 Cap on Row
– 3:00 Cap Per round
350/400m Row
5-4-3-3-3
Squat Cleans
60%-65%-70%-70%-70%
RX+ =
400/500m
5-4-3-2-1
60%-65%-70%-75%-80%
Back Squat (AMRAP – Reps)
2 Sets
4.3.2.1 [70-80%]
[Rest 3:00]
– Rack and Rest minimally between sets
Extra Credit (No Measure)
Strict HSPU
8 Sets of Max Effort [-1]
[Rest 1:00 Between Sets]
RX+ =
8 x 4 Banded Strict HSPU
[Rest as needed]