Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Front Squat (Weight)
Building to Heavy Single or 1RM
Lifting at 0, 2, 4, 7, 10, 13 Mins
3-2-1-1-1-1
Reps at 0, and 2 = All Pause for 3 Seconds
WOD (Time)
Teams of 2
3 Rounds for Time
Run together, Divide Other Reps evenly, One athlete working
400m Run
40 Wallballs
40 Hang Power Snatch [55/75lbs]
RX+
Double Squat Wallball [14/20]
Hang Power Snatch [80/115lbs]