Announcements
Don’t Forget to Register for the Fun In-House Comp!! Its Completely free, Everyone can complete the movements!
We may have even ordered some fun surprises for the gym to debut at the Comp 🙂 
Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
WOD (AMRAP – Rounds)
36:00 EMOM
1] 12/15 Cal C2 Bike OR 9/12 Echo
2] 4 Pull Ups + 8 Toes To Bar
3] 0:45 Plate Overhead Hold
4 ] 12/15 Cal C2 Bike OR 9/12 Echo
5] 10 Plate Ground to Overhead
+ 10 Push ups on the plate
6] Rest