Announcements
Hey All
Xmas Party is right around the corner!! We have 360 Camera booked, DJ lined up, all we require from you all is a good turn out!! As we do yearly, we do Pot luck for food, so bring whatever you want as far as food/drink. Please bring guests too. EVERYONE is welcome, so if you are newer to the community, or were part of it before, come on down for lots of laughs
Train West Van – CrossFit
Dynamic Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Clean Pull
3 x 3 [95%]
Hang Power Clean
8 x 3 [60%]
WOD (AMRAP – Reps)
Teams of 2 – Divide Work Evenly, One athlete working at a time
18:00 AMRAP
12/16 Cal row
10 Hang Power Clean [95/135lbs]
10 Box Jumps [24/30″]
+ 4 Reps After Every Completed Round