Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Bench Press (Weight)
Every 1:30 for 8 Rounds
3-5 Plyo Push Ups
3 Bench for Speed [50-60%]
WOD (AMRAP – Rounds and Reps)
Teams of 2 – Alt Movements
AMRAP 18:00
6 Pistols / Jumping Squats
9 DB Shoulder to Overhead
12 DB Deadlifts
– As it is a Team Workout with full round rests ensure we are looking to go heavier than normal on the DBs