Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Snatch
Every 1:30 x 7 [10:30]
1.1 Squat Snatch [70-75%]
– Full Reset between reps [0:10]
Masters (Weight)
Every 1:30 x 7 [10:30]
6/6 Bench/Box Supported DB Rows
15 Band Pull Aparts
WOD (AMRAP – Rounds and Reps)
AMRAP 10:00
– Alternate movements with partner
5 Pull Ups/Ring Rows
10 Deadlifts
15 Wallballs
– Rest 5:00 –
AMRAP 10:00
– Alternate movements with partner
9 Thrusters
35 Double Unders
3 Wall Walks
RX+ = Bar Muscle Ups, 155/225 DL, 65/95lbs Thruster