Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Deadlift
4 Sets of 1 [Build FROM 80%]
– Build to Heavy Single
– Establish Starting loads for next Deadlift Strength Cycle
WOD (Time)
Teams of 3
3 Rounds Each [1 Work, 2 Rest]
12 Thrusters
2 Rope Climbs*
3 Rounds Each [1 Work, 2 Rest]
24 Front Rack Lunges
3 Rope Climbs
3 Rounds Each [1 Work, 2 Rest]
50 Air Squats
12 Pull Ups**
RX+ = *2 Legless Rope Climbs or 3 Regular
**8 Ring Muscle Ups
– Sprint Speed due to rest
Sets 1 and 2 = 65/95lbs
Set 3 = 95/135lbs