Train West Van – CrossFit
Group Stretch w/Coach (No Measure)
Warm Up Movements for WOD
WOD (6 Rounds for reps)
– w/Partner[s] of similar abilities, starting on different AMRAPS
3:00 AMRAP
10 DB Shoulder to Overhead
10 DB Farmers Carry Lunges
10 DB Front Squats
10 Single DB Overhead Lunges
[Rest 1:00]
3:00 AMRAP
5 Burpees to Bar / Burpee RMU
10 KB Swings
[Rest 1:00]
3:00 AMRAP
15/18 Cal Row
18 Wallballs
[Rest 1:00]
3:00 Rest
[Rest 1:00]
x2
– Workout has a 5:00 rest in, with various 1:00 rests, therefore intensity should be pushed very high on each AMRAP