Train West Van – CrossFit
Warm Up (No Measure)
3 Rounds
5 Hang Power Cleans
5 Front Squats
10 Scap Pull Ups/Beat Swings
10 Squatting Thoracic Rotations
Hang Clean
4 Sets of 2 [68-72%]
– perform from your weakest hang position
[Rest 1:30 between sets]
WOD (Time)
Teams of 2
8 Rounds for Time
12/15 Cal Bike
15 Pull Ups
[Partner 1 Completes Rounds 1 and 2, 5 and 6]
[Partner 2 Completes Rounds 3 and 4, 7 and 8]
12 Rounds for Time
12/15 Cal Row
15 Toes to Bar / Sit Ups
[Partner 1 Completes Rounds 1 and 2, 5 and 6, 9 and 10]
[Partner 2 Completes Rounds 3 and 4, 7 and 8, 11 and 12]
RX+ = 15/20 Cal Ski + 20 Chest To Bars
15/20 Cal Row + 20 Toes To Bar