Train West Van – CrossFit
Warm Up (No Measure)
3 Rounds
10 Walking Lunges with Overhead Reach
8 Hang Power Cleans [Barbell]
6 Thrusters
4 Beat Swings
Hang Power Clean
3 Warm Up Sets of 3
Then
3 Sets
1.1.1
[Rest 0:30 between 1’s and 2:00 between sets]
WOD (AMRAP – Rounds and Reps)
12:00 AMRAP
16 Double DB Box Step Ups
16 Toes To Bar
16 DB Hang Power Cleans
16 V-Ups
16 DB Deadlifts
16 Sit Ups
RX+ = 24 Reps Core [All Toes To Bar]
– Every other week there will be a grip intensive WOD in this current training block, as we often have limiters
in competition come down to this