Announcements
Train West Van – CrossFit
Dynamic Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Hang Snatch
– Starting to gradually move on to Squat Snatches
Tempo Overhead Squat or Front Squat
5 x 5 [3211]
2 Hang Snatches
EMOM x 8 [50-60%]
WOD (4 Rounds for time)
3-4 Sets
20 Alt DB Snatches
1:00 Max Cal Bike [high output]
[2:00-3:00 Rest]