Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
WOD (AMRAP – Rounds and Reps)
Teams of 3
30:00 AMRAP
Relay Movements
100m Sprint
100m Sprint
100m Sprint
5 Deadlifts, 4 Hang Power Cleans, 3 Shoulder to Overhead
5 Deadlifts, 4 Hang Power Cleans, 3 Shoulder to Overhead
5 Deadlifts, 4 Hang Power Cleans, 3 Shoulder to Overhead
1 Rope Climb
1 Rope Climb
1 Rope Climb
9 Thrusters
9 Thrusters
9 Thrusters
Athletes Sprint each movement
100m – End or Tennis Court and Back