Train West Van – CrossFit
Dynamic Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Back Squat (Weightlifting Variable Reps & Sets)
3 Sets of 5
– Build to a Smooth Set of 5 over 3 Sets
– 2-3 Warm Up Sets
THEN
AMRAP at 80% of Above
[Dont go to failure]
WOD (Time)
Teams of 2 – For Time [20:00 Cap]
40 Cal Row
40 Power Cleans [185/125lbs]
80 Wallballs
40 Shoulder To Overhead [155/105lbs]
80 Wallballs
40 Thrusters [135/85lbs]
40 Cal Row
– Barbell Movements in Sets of 5
– Choose Weights you can move with confidence