Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
WOD (AMRAP – Rounds)
EMOM x 8 [Same Min]
8 DB Hang Clean and Jerks
[Single Arm]
8 Box Jumps [20/24″]
-4:00 Rest-
EMOM x 8
6 Pull Ups
6 DB Thrusters
-4:00 Rest-
EMOM x 8
3 Shuttle Runs
3 Cal Ski
**Comp = Chest To Bar Pull Ups, 35/50lbs
**Comp Starts on Shuttles/Ski
** Rounds should be 0:45 and earn that 4:00 rest
Score is rounds complete
Cool Down (No Measure)
3 Rounds
2:00 Bike Erg/Echo Bike Flush
0:30 Pigeon Pose / Side
0:30 Banded Lat Stretch / Side
0:30 Pec Stretch / Side