Train West Van – CrossFit
Warm Up (Checkmark)
16:00 EMOM
1] 6/8 Cal Ski
2] 6/8 Cal Bike
3] 0:30 Supinated Bar Hang [Pronated if needed]
4] 5 Snatch Grip Deadlift + 5 Power Snatches
[Bar or Dowel]
– Increase Bike and Row by 2 Cals per round if you can [Stay under 0:50]
Overhead Squat
5 Sets of 1 – Building from Floor
[3 Seconds Down, 2 Second Pause]
Power Snatch
EMOM x 8:00
5 Touch N Go Power Snatches
[Rx – 95/135lbs]
Squat Snatch
5 Sets of 1 – Building