Train West Van – CrossFit
Barbell Warm Up w/Coach (No Measure)
Clean and Jerk (3 Rounds for time)
3 Sets of 5 [78%]
[Rest 1:30 Between sets]
– All Sets as fast as possible
Newer Athletes – Practice Sets of 3-5 – Building
WOD (2 Rounds for time)
4 Rounds for Time
12/15 Cal Row
15 Burpees to Bar
[Rest 3:00]
4 Rounds for Time
12/15 Cal Row
6 Burpee Box Jump Overs [20/24″]
[Rest 3:00]
4 Rounds Not For Time
12/15 Cal Row
200m Run
Record Times for both 4 Rounds for Time
Extra Credit (No Measure)
For Quality
10-1
Deadlift [50%]
Diamond Push Up
Seated Lateral Raise
V-Up