Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Team WOD (AMRAP – Reps)
Teams of 3
15:00 Max Effort Row
Relay format –
25 Double Unders
10 Alternating DB Snatch
15 DB Goblet Squats
One athlete Rowing – One athlete completes a Round of Double Unders/Snatch and Goblet Squat – One Rests, Repeat format for Cals + Reps [50 per round]
15:00 Max Effort Bike
Relay format –
25 Air Squats
10 Toes To Bar
15 Hand Release Push Ups or Kipping HSPU
One athlete Biking – One athlete completes a Round of Squats/Toes To Bar and Push Ups – One Rests, Repeat format for Cals + Reps
[50 per round]
RX+ = 50/70 DB, 53/70 KB