Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Push Press (Weight)
10 Alternating Sets [5 of Each]
EMOM x 8
1] 5 Push Press [65%] for Speed
2] 8 Barbell Bent Over Rows for Speed
– Keep Push Press Touch n Go, Speed on the Lock out, Feet Should
Stay Down throughout
– Take Barbell from Floor
WOD (AMRAP – Reps)
8:00 AMRAP
[Alternate Full Rounds w/Partner]
3 Squat Cleans
3 Lateral Burpees Over Bar
6, 6, 9, 9 Etc
[Rest 2:00]
8:00 AMRAP
[Alternate Full Rounds w/Partner]
3 Deadlifts
3 Bar Facing Burpees
6, 6, 9, 9 Etc
Recommended Barbell Weights
– 65/95lbs – 115/185lbs
RX+ = 125/185 – 185/275
– If Needed – Teams of 3, One Athlete Ski for Cals after Burpees