Announcements
Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Upper (Weight)
5 Sets
4 Seated Shoulder Press [31X1]
12 Double DB Row + 0:10-0:20 Hold on Last Rep at Top
Half Kneeling DB Arnold Press (Weight)
12-10-10-10
WOD (Time ↓ Shorter is Better)
5 Rounds for Time
30 Wallballs [14/20lbs]
200m Run
20 Alt DB Hang Snatches [35/50lbs]