Train West Van – CrossFit
Warm Up (Checkmark)
16:00 EMOM
1] 6/8 Cal Ski
2] 6/8 Cal Bike
3] 10 Dowel Pass Throughs + 10 Overhead Squats
4] 5 Snatch Pulls + 5 Power Snatches
[Bar or Dowel]
– Increase Bike and Row by 2 Cals per round if you can [Stay under 0:50]
Snatch Grip Push Jerk [BTN] (Checkmark)
4 Sets of 8 – Light / Moderate
Power Snatch
4 Sets of 4.4
[Rest 0:10-15 between 4’s]
[Rest 2:00 Between Sets]
Supinated Barbell Row (Weight)
3 Sets of 10 AHAP