Train West Van – CrossFit
Warm Up (No Measure)
2 Rounds
15 Band Pull Aparts
10 Band Passovers
15 Scap Push Ups
10 Cossack Squats
Bench Press
12-9-6-3
then
3 x 3 Building to Heavy Triple
[Rest 2:00-3:00 between sets]
*Reminder – First set of 3 should be something you know you can hit, but NOT light
WOD (3 Rounds for time)
3 Sets
[Alternate Full w/Partner]
30 Wallballs [14/20] [9/10′]
into
3 Rounds
5 Pull Ups*
5 Clean and Jerks
**Sub 8-10 Ring Rows for Pull Ups
[No Bands, keep transitions fast]
**Scale numbers down to Unbroken sets : 20 Wallballs / Rounds of 3/3 on Pull Ups and Barbell
Barbell Starts at 65/95
increase every round
RX + = 65/95lbs
85/135lbs
105/155lbs