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CrossFit – Wed, Jan 15

    Train West Van – CrossFit

    Warm Up – Coaches Choice (No Measure)

    WOD (5 Rounds for time)

    5 Rounds Each, Teams of 2

    12/15 Cal Bike

    9 Hang Power Cleans

    6 Shoulder to Overhead

    10 Bar Facing Burpees

    Recovery should be on Ski/Row if possible

    30:00 Cap = 3:00 Cap per round

    Barbell Cycling will show up once per week in this cycle

    For those of you who need to practice this more and would have to break this up, cut Cals on bike down to 9/12 and focus on moving well on the barbell

    RX+ = Echo Bike + 105/155lbs Barbell 15 Burpees

    Extra Credit (Checkmark)

    1:00 AMRAP

    Single Unders

    1:00 AMRAP

    Double Unders

    [115 is Elite]

    3:00 AMRAP

    30 Unbroken Double Unders [Rope down between sets]

    [Elite is 10+]