Train West Van – CrossFit
Warm Up (No Measure)
Ramping Up in Speed on Machine over 3 Rounds
10 Walking Floor Sweeps
5/5 Single Arm Standing Strict Press / Side
6-8 Cal Machine of Choice
WOD (10 Rounds for time)
[Fitness]
Every 3:00 x 10 Rounds [Alternating]
1] 8 Toes To Bar
10 DB SA Hang Clean + Jerk [5/5]
12/14 Cal Row
2] 3 Wall Walks
12 Alt DB Snatch
15 Box Jump Overs
[Comp]
Every 2:00 x 10 Rounds [Alternating]
1] 8 Toes To Bar
10 DB SA Hang C+J [5/5] [35/50]
12/14 Cal Row
2] 3 Wall Walks
12 Alt DB Snatch [35/50]
15 Box Jump Overs
Score times for each round with whiteboard but be aware not to push it too hard as recovery is short