Train West Van – CrossFit
Warm Up (No Measure)
10:00 AMRAP
5 Burpees
10 Thoracic Rotations in Squat
5 Beat Swings
3 Inch Worms
5 Hang Power Cleans [Building]
WOD (6 Rounds for time)
Every 2:30 x 6 [15:00]
Alternating w/Partner
Complete at HIGH effort
15/18 Cal Row
10 Pull Ups
12 Bar Facing Burpees
12 Toes to Bar
RX+ =
18/21 Cal Row
12 Chest To Bar Pull Ups
16 Bar Facing Burpees
16 Toes to Bar
Power Clean Complex (Weight)
Every 1:00 x 12
1 Power Clean + 1 Hang Power Clean
Build over 6 Sets to Heavy Single, alternating w/Partner
Goal is no Starfish, Catch in Partial Squat, no Misses