Announcements
Don’t Forget to Register for the Fun In-House Comp!! Its Completely free, Everyone can complete the movements!
We may have even ordered some fun surprises for the gym to debut at the Comp 🙂 
Train West Van – CrossFit
Dynamic Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Power Clean
6 Sets of
1 Power Clean + 1 Front Squat [45-50%]
– 0:02 Pause at Knee on Power Clean
Clean Pull + Hang Clean Pull + Hang Squat Clean (8 Rounds for weight)
4 Sets [75%]
4 Sets [80%]
WOD (AMRAP – Rounds and Reps)
Teams of 2
16:00 AMRAP
16 TnG Power Clean [8 each] [105/155lbs]
8 Sync Burpees
24 Jumping Lunges
8 Sync Burpees