Train West Van – CrossFit
Run/Machine Progression Option Today
Dynamic Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Power Snatch
Starting at 50%
EMOM x 10
1 Rep Building
– Pause 2 Seconds below knee, be strict here
WOD (4 Rounds for time)
Every 4:00 for 4 Rounds
12/16 Cal Row
16 Alternating DB Snatch
8-16 Handstand Push Ups
– Aim to be consistent every round
RX+ = 16 HSPU and 35/50lb DB
Run/Machine Test (Time)
Warm Up Well
For Time
1600m Run
120/150 Cals Bike
1600m Run