Announcements
Train West Van – CrossFit
Group Stretch w/Coach (No Measure)
WOD (AMRAP – Rounds and Reps)
AMRAP 12:00
16 DB Front Rack Lunges [35/50
18 Alternating DB Snatches
12 Toes To Bar
100m Run
– 4:00 Rest –
AMRAP 12:00
16 DB Front Rack Lunges
18 Alternating DB Snatches
12 Toes To Bar
100m Run
– Perform At 20:00 Pace
Accessory (No Measure)
3 Sets
15 Calve Raises
– Can Add Load if you have done these often or in the past
8-10 Hanging Knee Raises – Strict
– Sub to V-Ups if you did Knee Raises in WOD
0:30 Loaded Compression Stretch from Plates