Train West Van – CrossFit
Warm Up (Checkmark)
2 Rounds
5 Hang Muscle Cleans
5 Hang Power Cleans
5/5 Elbow Pumps
5 Front Squats w/Pause
5 Good Mornings
Power Clean
10:00 to Build to Heavy Single
Newer athletes – Practice Hang Power Clean – Sets of 2-3 Reps
WOD (4 Rounds for reps)
4 Rounds
3:00 Work / 3:00 Rest
200m Run
12 Front Squats
AMRAP Burpees Over Bar
RX+ = 95/135