Train West Van – CrossFit
Warm Up (No Measure)
2:00 Bike or Row
6:00 Group Mobilize/Activation w/Coach
Front Squat (Every 2:00 x 3
1 Pausing Front Squat + 1 Speed Front Squat
Building over 3 Sets
Then
Every 2:00 x 7
5-3-2-1-1-1-1
Front Squat to 1RM or Heavy Single
Newer athletes – Build over 7 sets to Heavy Set of 3)
For Time [10:00 Cap] (Time)
12-10-8-6-4-2
DB Thrusters
Between each set of DB Thrusters
-3 Wallwalks
[Comp weight 35/50]