Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Core/Deadlift Prep (Checkmark)
3 Sets
15 Sumo Banded Good Mornings
3-5 Seated Box Jumps
15 V-Ups
30 Pull Aparte
Sumo Deadlift
Build to Heavy Single
Suggested loading
10 [50%]
5 [65%]
3 [75%]
1 [85%+]
Build in Singles until Max
WOD (4 Rounds for time)
4 Sets
20 Alt DB Snatches [35/50lbs]
9/12 Cal Echo Bike Sprint [12/15 cal C2]
[3:00 Rest]