Train West Van – CrossFit
Warm Up (No Measure)
20-15-10
Air Squat
Plate Ground to Overhead
4-3-2
Inch Worm
0:30 Banded Hip Circle March
Back Squat
1 x 2
Build to a Max Effort Double for the Day
– Max Effort means, strong double or the day, not a 2RM
– If your Front Squats is Significantly Weaker than Back Squat, [Less than 80%] you can opt for Front squat
WOD (Time)
For Time [14:00 Cap]
30 DB Front Rack Lunges
20 Devil Press
30 Double DB Power Cleans
90 Sit Ups*
RX+ = 35/50 + *60 Toes To Bar
Extra Credit (No Measure)
3 Sets
0:10 Top Of Ring Support
[0:15 Rest]
0:10 Bottom Of Ring Support
[0:30 Rest]
Max Effort Ring Dips
[2:00 Rest]