Train West Van – CrossFit
Barbell Warm Up w/Coach (No Measure)
Squat Clean
17:00 to Build to Tough Technical Single
Newer Athletes – Build in Sets of 5 – Hang Squat Cleans
WOD (6 Rounds for reps)
w/Partner Sharing the Same Bar
0:45 Work / 0:45 Rest x 12 [6 Each]
6/8 Cal Bike
Max Thrusters IRT
6/8 Cal Bike
Max Front Rack Reverse Lunges IRT
RX+ = 65/95lbs, 8/10 Cals
Record Reps each round
Extra Credit (No Measure)
3 Sets
20-28 V-Ups
20-28 Alt Leg V-Ups
20-28 Tucked Hollow Rocks
[Rest 3:00]
– Gauge this, ensure we are not overdoing the abs today, for most, 2 Sets will be enough