Announcements
Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Front Squat
4 Sets of 3
– 5 Second Pause at
the bottom of each rep
– at 80-85%
WOD (Time)
One Bike in Monster
RIg Between Team
One Barbell
Teams of 3
12 Rounds for Time [4 Per Athlete]
18 Hang Power Cleans [65/95lbs]
18 Front Squats
14/18 Cal Bike
When one athlete finishes the Front Squats and moves to the bike, the next athlete can pick up bar
Workout ends when 3rd Athlete finishes their Final Bike