Train West Van – CrossFit
Warm Up (No Measure)
12-10-8
Reverse Lunge [Add Barbell after 12]
Scap Pull Ups
Alt Single Arm KB Russian Swing
Front Squat
Set 1 – 3 Reps [60%]
Set 2 – 3 Reps [70%]
Set 3 – AMRAP Front Squats [75%]
[Leaving 3 in the tank]
[Rest 2:00]
WOD (Time)
3 Rounds for Time
10 Pull Ups
10 Hand Release Push Ups
10 Toes To Bar
10 Box Jump Overs [20/24″]
Into
3 Rounds for Time
10 Double DB Snatch
10 Hand Release Push Ups
10 V-Ups
10 Box Jump Overs [20/24″]
RX+ = 6 Rounds
10 Unbroken Chest To Bar
10 Hand Release Push Ups
10 Unbroken Toes To Bar
10 Box Jump Overs [20/24″]
Deload week coming to an end, lets pick up the pace on this one and treat this as a true For Time WOD if you are looking to start pushing again