Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Deadlift (Weight)
Hand Release Deadlift
4 Sets of 2-4 Reps [80-85%]
WOD (3 Rounds for reps)
Groups of 3-5
– Timer Set for 1:00 Work / 0:10 Rest
3 Rounds
1:00 Thrusters
1:00 DB Power Cleans
1:00 Box Jumps [20/24″]
1:00 Pull Ups
1:00 Bike Cals
1:00 Rest
Stay in order, all rest at the same time
RX+ = 65/95lbs, 35/50lbs