Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
WOD (AMRAP – Rounds and Reps)
AMRAP 20:00
20 Toes To Bar
20 Alternating DB Snatches [35/50]
20 Box Jumps [20/24″]
20 Single Arm DB Hang Clean and Jerks [35/50]
200m Run
– Switch Arms every 5 Reps on DB Hang Clean + Jerk
– Hanging Knee Raise for Toes To Bar
– Step Down on Box Jumps
– Stack Plates for Low Box Jump, No Step Ups
Accessory (No Measure)
5 Sets
3-5 Ring Push Ups to 0:30 Ring Plank
0:30 Max V-Up to Log Roll
12-16 Top To Bottom DB Z-Press
Extra Credit (No Measure)
4 Sets
6 DB Lateral Raise w/Pause at Top
8 Banded Face Pulls w/Pause at End Range
10 Single DB Pull Overs On Bench
12 Barbell Bicep Curls