Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Power Clean
EMOM x 10
1 Power Clean [75-80%]
– Newer Athletes – Hang Power + Low Hang Power
– Ensure we are making contact with the bar
WOD (AMRAP – Rounds and Reps)
Alternating Movements w/Partner
24:00 AMRAP
20 Kettlebell Swings
12/15 Cal Row
20 Deadlifts
RX+ = 53/70bs
15/20 Cal Row
95/135lbs
Extra Credit (Weight)
3 Sets
8.8.8 Single Leg DB/KB Romanian Deadlift Pulses per side
[Rest 2:00 Between Sets]
– Rest 10 Seconds between Clusters of 8