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CrossFit – Sat, Jul 20

    Train West Van – CrossFit

    Warm Up – Coaches Choice (No Measure)

    Snatch

    Slow Pull Snatch

    6 Sets of 1 @ 68-84%

    – Pause 2 Seconds at Knee

    – All Reps for Quality with focus on patience off the floor

    WOD (AMRAP – Rounds and Reps)

    Teams of 4

    Two Barbells Per team + 1 Bike

    + 1 Rower

    AMRAP 10:00

    2 Athletes Complete Full Rounds In Sync

    10 Synchro Thrusters [55/75]

    8 Cal Bike + 8 Cal Row

    – Rest 3:00 –

    AMRAP 10:00

    2 Athletes Complete Full Rounds In Sync

    10 Synchro Hang Power Cleans [85/115]

    8 Cal Bike + 8 Cal Row

    Extra Credit (Time)

    Either

    30 Reps for Time

    – Catch, MUST lower with control to full

    extension to count

    OR

    4 Sets

    AMRAP – 1 – Band Assisted Strict Pull Up

    [Rest 1:00]