Train West Van – CrossFit
Warm Up (No Measure)
Barbell Warm Up W/Coach
Mobilization/Pressing
Split Jerk Position + Pressing
Split Jerk Practice
Split Jerk
5 Sets of 2 [75-80%]
[Rest as needed]
WOD (4 Rounds for reps)
4:00 Work / 4:00 Rest x 4 [32:00]
13/16 Cal Row
16 Wallballs [14/20] [9/10′]
– Goal is SUSTAINABLE across all rounds
– Each week we are building on common tested movements of Rowing and Burpee Box Jumps and
Rowing and Wallballs.
The row pace when you get back onto the machine should be the same each round, choose a wallball you can go Unbroken with and pick straight up
– Partner up for this