Train West Van – CrossFit
Warm Up (No Measure)
2 Rounds Each w/Empty Bar
*Alternate w/Partner In Wall Sit
5 Bradford Press
5 Front Squats
5 Push Press
5 Good Mornings
5 Burpees Over Bar
Push Press (Weight)
Every 0:45 x 10
3 Push Press For Speed
[Alternating w/Partner in Same interval]
Take Barbell from Floor
Barbell Should no exceed 60% of Max
WOD (AMRAP – Rounds and Reps)
3:00 AMRAP / 3:00 Rest x 4
1 Power Clean [85/135lbs]
2 Strict Pull Up
3 American KB Swings
4 Bar Facing Burpees
*Pick up where you leave off for rounds and reps
**Final 3:00 is AMRAP – Bike for Calories – Separate Score see Below
RX+ [135/205lbs] [Bar Muscle Ups] [53/70] [Echo]
3:00 AMRAP (Calories)
Bike for Calories