Train West Van – CrossFit
Warm Up (No Measure)
3 Rounds
100m Run
3 Inch Worms
12 Goblet Squats [Control and Depth]
Front Squat
Build to 1RM with 3 Second Pause at the bottom
– This is a Cycle Test, therefore we are looking for your true max here, ensure we have spotters, ideally one person on each side of the barbell
WOD (Time)
4 Rounds for Time [30:00 Cap]
800m Run
25 Bar Facing Burpees
– Stagger start with partner
– One Partner start on Burpees, One on Run
Extra Credit (No Measure)
3 Sets
12 Calf Raises
12-15 GHD Sit Ups
[Add Medball for challenge]
OR
15-20 V-Ups