Announcements
Hey All
Xmas Party is right around the corner!! We have 360 Camera booked, DJ lined up, all we require from you all is a good turn out!! As we do yearly, we do Pot luck for food, so bring whatever you want as far as food/drink. Please bring guests too. EVERYONE is welcome, so if you are newer to the community, or were part of it before, come on down for lots of laughs
Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Clean Pulls (Checkmark)
3 x 3 @100% of Clean
Clean Complex (Weight)
6 Sets @70-75%
Power Clean + Low Hang Power Clean
WOD (Time)
Teams of 2 [24:00 Cap]
[Divide work evenly ONLY ONE bar per team]
4 Rounds for Time
400m Run Together
50 Wallballs [14/20]
10 Touch and go Power Clean [125/185] [5 per athlete]