Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Snatch Complex (Weight)
7:00 Warm Up
Every 3:00 x 3
2 Snatch Grip Romanian Deadlifts
2 Hang Squat Snatch
2 Hang Snatch Pulls
Tough Each Set
Small jumps in weight, final complex 9/10 RPE – No Misses
WOD (6 Rounds for time)
Every 3:00 x 3
5/8 Cal Bike
12 Power Snatches
35 Double Unders
Every 3:00 x 3
5/8 Cal Bike
15 Wallballs
35 Double Unders
This should be a HARD effort on each interval
Pair up with someone and 1 Partner start at 1:00
The Aim is to keep the rounds under 1:45
RX+ – Echo Bike, 55/75lbs
14/20 Wallball
Extra Credit (Weight)
2 Sets
1.1.1 Weighted Ring Dip
into
Weighted Ring Support
[Rest 3:30]