Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
WOD (3 Rounds for reps)
EMOM x 12
1] 12/15 Cal Row
2] 10-12 Deadlifts
3] 0:30 Max Alt DB Snatch
4] Rest
Deadlift – Moderate/Challenging for Unbroken Set
RX+ = 225/315lbs, 35/50lb DB
Score – DB Snatches
WOD (Checkmark)
EMOM x 16
1] 50′ KB Front Rack Walking Lunge [25/25′]
2] 3-5 Hand Over Hand Rope Walks [RX+ Feet elevated]
3] 0:30 Handstand
Shoulder Taps
4] 0:25 Chin Over Bar Hold or Chin Ups w/Pause
Handstand Shoulder Taps can be done from Piked Box Position or Wall Facing
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Extra Credit (Weight)
EMOM x 8
3 DB Bench Press AHAP [Not to failure]