Train West Van – CrossFit
Warm Up (No Measure)
Group Stretch
Jump Rope Practice (AMRAP – Reps)
10:00 of Dedicated Practice
Single Unders, Double Unders, CrossOvers
[Comp]
2-3 Sets for Max Rep Unbroken
WOD (8 Rounds for time)
Every 3:00 Alternating x 8
[Fitness]
8/12 Cal C2 Bike
8 DB SA Box Step Overs [20/24″]
8 Double DB Snatch [20/35]
9/12 Cal Row
6 Burpee Over Erg
2 Wall Walks
[Comp]
10/14 Cal Echo Bike
8 DB Box Step Overs [20/24″] [35/50]
8 Double DB Snatch [35/50]
12/15 Cal Row
6 Burpee Over Erg
4 Wall Walks