Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Gymnastics (AMRAP – Reps)
Every 1:00 Alternating x [16:00]
1] Max Unbroken Strict Pull Up @ Minimal Assistance
2] 0:45-1:00 Hollow Hold
3] 4-6 Bar Muscle Ups or 8-12 Beat Swings + 10 Double DB Rows AHAP
4] Rest
@ 16:00 – 20:00
Accumulate 60 V-Ups for Quality
or
60 GHD Sit Ups [Alt w/Partner]
**Score is Number of Strict Pull ups Across 4 Rounds
WOD (Time)
5 Rounds for Time [8:00 Cap]
10 Hang Power Snatch
10 Burpee to Bar
**Comp 65/95lbs
Reminder – RX is NOT Comp, RX is intended Stimulus, choose weight today you can go Unbroken with on the Hang Power Snatch and Pull Up Bar touch should be 6″ above max reach