Train West Van – CrossFit
Dynamic Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Power Clean and Split Jerk (Weight)
4 Sets of 1.1.1.1 [75-80%]
– Rest 0:20 between Reps
– Rest 2:00 Between Sets
Deadlift (Weight)
Hand Release Deadlift
3 Sets of 1-3 Reps [At or above 90%]
WOD (Time)
Teams of 2
4 Full Rounds Each
8 Heavy Double DB Box Step Ups [20″]
24 Sit Ups
8 Heavy DB Front Rack Lunges
[Rest while partner completes full round]