Train West Van – CrossFit
Barbell Warm Up w/Coach (No Measure)
WOD (Time)
For Time
21-15-9
Power Clean
Back Squat
Burpee Pull Up
RX+ = 105/155lbs
Burpee Chest To Bar
– Back Squats must be taken
from Floor
– Ensure you are dumping the bar
from the back rack safely.
If unable to – Sub for Double DB Squat
OR
Teams of 2
42-30-18
– Divide Work Evenly, One Athlete Working at a time
Hang Power Clean
Build to 1RM
Extra Credit (No Measure)
3 Sets Each For Time
16-24 V-Ups
16-24 Alternating Single Leg V-Ups
16-24 Tucked Hollow Rocks
[Rest 3:00 Between Sets]