Announcements
Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Hang Power Clean (Weight)
3 Sets of 3
– All 3 Working sets at 70%, At Knee
RX+ = from Mats / Blocks at Knee Height
WOD (AMRAP – Rounds)
We are in back off week, so this includes backing off in intensity for our Toes To Bar, DB Snatch Work
Move at a sustainable effort
EMOM x 20
1] 0:40 Cal Row [80% Effort]
2] 0:40 DB Farmers Carry for Distance
3] 0:40 Toes To Bar [RX+ Sets of 5]
4] Rest
Set up in groups of 4 and stagger start
Rowers on East side of the gym, Farmers Carry on West. Wary of grip on Toes to bar? V-Ups under the bar
Extra Credit (4 Rounds for reps)
Every 2:00 x 3-4 Sets
0:30 AMRAP Pistols
AMRAP SHSPU until 1:30