Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Power Clean
3 Sets of
1.1.1.1.1 [65-70%]
[Rest 0:15 Between Singles]
[Rest 1:30 Between Sets]
Loading should allow you to keep these sharp and snappy off the hip, soild footwork and fast elbow turnover
WOD (AMRAP – Rounds)
EMOM x 20
1] 9/12 Cal Row
2] 12 Wallballs [14/20]
3] 9/12 Cal Row
4] 6-8 Burpee Box Jump Overs [20/24″]
Intention of today is to keep touching on our Row + Wallball/BBJO progressions. Scale numbers to be completed in under 0:40 per round
Extra Credit (No Measure)
5 Sets
3-5 Wall Walks
[Maintaining Rhythm and Step count]
[Rest 1:30-2:00]