Train West Van – CrossFit
Warm Up (No Measure)
2 Rounds
5 Hang Power Cleans
5 Bradford Press + 5 Speed Strict Press
5 Inch Worms
10 Groiners
Shoulder Press
Build then
Every 2:00 for 4 Rounds
4 Strict Press [80-85%]
WOD (6 Rounds for reps)
2:00 Work / 2:00 Rest x 6 [3 each Alt]
12/15 Cal Bike
AMRAP Toes To Bar
12 Power Cleans [95/135lbs]
AMRAP Cal Bike
– Pair up with someone using same barbell and bike, alternating, one athlete works one athlete rests
Accessory (No Measure)
3-4 Sets
8/8 Elbow on Knee DB External Rotation
15-20 Banded Face Pulls