Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Back Rack Deficit Reverse Lunge (Weight)
8 Sets of 8
– Standing on 25 or 45lb Plates
[Rest 1:1 w/partner]
– Try to go slightly Heavier than last week or add deficit if that is new
– Newer to the movement, perform using DBs
WOD (Time)
5 Rounds for Time
7 Burpee To Bar
7 DB Squat Clean Thrusters [20/35]
RX+ = Burpee Bar Muscle Ups, 35/50
– DBs start on the floor on each Squat Clean Thruster
– Drop the ‘ dramatically and go for a nice 800m Run off the Seawall