Announcements
Hey All
Xmas Party is right around the corner!! We have 360 Camera booked, DJ lined up, all we require from you all is a good turn out!! As we do yearly, we do Pot luck for food, so bring whatever you want as far as food/drink. Please bring guests too. EVERYONE is welcome, so if you are newer to the community, or were part of it before, come on down for lots of laughs
Train West Van – CrossFit
Dynamic Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Clean Pull
3 x 3 [105%] of Clean
Power Clean
6 Sets [75-80%]
– 5 Second Pause at Knee
WOD (AMRAP – Rounds and Reps)
Teams of 3
– Two people working at a time
– One partner always on the Machine
– Score is total rounds plus the total cals
– One partner does a full round before switching
18:00 AMRAP
Max Cal Bike
3 Box Jumps [24/30″]
6 Double DB Hang Power Cleans [35/50]
9 Toes To Bar