Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Hang Power Clean and Jerk (Weight)
in 10:00 –
Build to 75% from the Floor
GYM SET UP =
Rowers Down Gym Spaced to Have Barbell Lateral next
to the Rower
Handstand Push Ups – East Side of Gym in order To See Timer
Wall Balls – West Side of Gym
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
AMRAP 13:00 [Timer 20:00]
Stagger start w/Partner Sharing Equipment by 7:00
Athlete A – 0:00 – 13:00
Athlete B – 7:00 – 20:00
Hang Power Clean and Jerk (Weight)
[5:00 Rest after WOD]
Every 1:30 x 6
1 Hang Power Clean and Jerk
Build to 90%
– Remember, can Share bars here with more people to help with Building back up after WOD
Extra Credit (No Measure)
Every 2:00 x 10 [Alternating]
0:30 Row [5k Effort]
0:30 Max Ring Muscle Ups / Ring Dips
0:30 Row [5k Effort]
5 BMU / 5 Strict Pull Ups