Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Front Squat
3 Reps
2 Reps
1 Rep
– Build to Heavy Single,
not pushing for Max
OR
Push Press
3 Reps
2 Reps
1 Rep
– Build to Heavy Single,
not pushing for Max
WOD (AMRAP – Rounds and Reps)
Teams of 3 – Relay Format – One Athlete Machine – One Athlete Working – One Resting
10:00 AMRAP
6 Bar Muscle Ups [3 Burpee Pull Up]
6 Double DB Front Squat
12 Wallballs
– Bike Cals
[2:00 Rest]
10:00 AMRAP
6 Burpees
6 Russian KB Swings
12 Box Jump Overs
– Ski/Row Cals
WOD (AMRAP – Rounds and Reps)
Teams of 3 – Relay Format – One Athlete Machine – One Athlete Working – One Resting
10:00 AMRAP
6 Bar Muscle Ups [3 Burpee Pull Up]
6 Double DB Front Squat
12 Wallballs
– Bike Cals
[2:00 Rest]
10:00 AMRAP
6 Burpees
6 Russian KB Swings
12 Box Jump Overs
– Ski/Row Cals