Train West Van – CrossFit
Dynamic Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Snatch Complex (5 Rounds for weight)
Every 2:00 x 5
Power Snatch +
Below the Knee Hang Power Snatch +
Hang Power Snatch
No Overhead (No Measure)
Every 2:00 x 5
14 Alternating DB Rows
10 Band Pull Aparts
WOD (AMRAP – Rounds and Reps)
8:00 AMRAP
1-2-3-4-5 etc
Burpee Pull Ups / Burpee to Bar
4-8-12-16-20 etc
Alternating DB Snatch
RX+ = 35/50 + Ring Muscle Ups