Train West Van – CrossFit
Dynamic Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Squat Clean
in 10:00 – Build to 75%
WOD (AMRAP – Rounds and Reps)
15:00 AMRAP
Teams of 2 – Alternating Movements
12/16 Cal Ski/Row
10 Front Squats
8 Strict Handstand Push Ups
RX+ = Overhead Squat 80/115lbs / WF SHSPU
Can Go Solo if Space/Class Size Allows
1:00 Cap on the SHSPU
Squat Clean
Every 1:30 x 6
1 Squat Clean
Build to 85-90%
RX+ = 94%
Extra Credit (4 Rounds for reps)
2 Sets
Max Unbroken Muscle Ups or Max Unbroken Strict Pull Ups
[Rest as needed]
2 Sets
1:00 Row [80%]
1:00 Bar Muscle Ups or Jumping BMU
4:00 Rest