Announcements
Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Front Squat
5 Sets of 3 Reps
– with 1 Second Pause at the Bottom
– 5-10lb heavier than last week, same weight for all sets
Hang Clean
Hang Squat Clean
3 Sets of 3 – Build to Weight for Workout
WOD (AMRAP – Reps)
Teams of 2
AMRAP 16:00
200m Run
Athlete A Performs Max Hang Squat Cleans while Athlete B Runs, then Switch
100m Run
Athlete A Performs Max Box Jumps while Athlete B Runs, then Switch