Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Back Squat (Weight)
Set 1 – 10 Reps @ 60%
Set 2 – 8 Reps @ 65%
Set 3 – 6 Reps @ 70%
Set 4 – 6 Reps @ 75%
Set 5 – 6 Reps @ 80%
– Rest 2:00 Between Sets
– Feeling tired? take 10% off and move weight faster
WOD (3 Rounds for time)
Teams of 3
Every 9:00 for 3 Rounds
400m Run
45 Hand Release Burpees to Bar
45 DB Hang Clean and Jerks
– Increase Pace every round
– Run together
– Divide other work evenly – One athlete working
RX+ = 35/50lbs