Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Back Squat (AMRAP – Reps)
3 Reps @ 65%
3 Reps @ 75%
Max Reps @ 85%
3 Reps @ 75%
Max Reps @ 65%
[Rest 2:00-3:00 Between]
– AMRAP -1 on Max Reps, no Failing
– No more than 3 Seconds pause at top of reps
Score – Reps on Final Set [Cap at 20]
WOD (AMRAP – Reps)
Teams of 4 [16:00]
2 Athletes AMRAP 1
2 Athletes AMRAP 2
Then Switch
AMRAP 8:00
2 Athletes, Switching Movements after 6 Burpees are completed together
10 Box Jump Overs [20/24″]
14 Wallballs [14/20]
6 Synchro Burpees
AMRAP 8:00
2 Athletes, Switching Movements after 6 Burpees are completed together
14 DB Overhead Reverse Lunges
14 V-Ups
6 Synchro Burpees