Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Deadlift
Build to Heavy Single
– Not a 1RM, establish a Heavy single to base training numbers off in the next few weeks
WOD (Time)
Teams of 3
Alternating Full Completed Rounds
9 Rounds [3 Each]
20/24 Cal Row/Ski
20 Hang Squat Cleans [65/95]
20 Shoulder to Overhead
RX+ = 20 at 95/135
15 at 105/155
10 at 135/185