Train West Van – CrossFit
Warm Up (No Measure)
3:00 Either Ski/Echo/Row
Snatch Warm Up w/Coach
Snatch Complex (Weight)
Every 1:00 x 10
1 Snatch High Pull
1 Low Hang Snatch
1 Overhead Squat
Keep Barbell Light – No Misses
Sub for 2 Low Hang Power Snatches if Mobility for Snatch/OHS not there
WOD (AMRAP – Reps)
Teams of 2
14:00 AMRAP
[Fitness]
1 Rope Climb / 10 Strict Pull Ups
30 Double Unders
Partner is Biking for Cals
Score is total reps + Cals
[Comp]
2 Rope Climbs
40 Double Unders
Partner is Skiing for Cals
Score is total reps + Cals
Switch after each round