Announcements
Don’t Forget to Register for the Fun In-House Comp!! Its Completely free, Everyone can complete the movements!
We may have even ordered some fun surprises for the gym to debut at the Comp 🙂 
Train West Van – CrossFit
Dynamic Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Clean Primer (Checkmark)
4 Sets of
Hang Muscle Clean + Hang Power Clean + Front Squat [40-45%]
Hang Clean (Weightlifting Variable Reps & Sets)
E2MOM x 7
1 Rep [Build from 50% to Heavy Single]
– Squat Clean
WOD (AMRAP – Reps)
16:00 AMRAP
3-6-9-12-15-18-21-24-…
SA DB Hang Clean and Jerk [35/50]
Burpees
8 Reverse Lunges [BW]