Announcements
Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Upper (Weight)
4 Sets
5 Weighted Chin Ups
10-12 Supinated Barbell Rows
[Rest as Needed]
Upper (Checkmark)
3 Sets
12-15 DB Reverse Flys
10 DB Pull Over
– keep the arms fairly straight
WOD (4 Rounds for time ↓ shorter is better)
4 Sets
15/12 Cal Bike Sprint
15 Burpees to Bar
[2:00-3:00 Rest]
Accessory (Checkmark)
Banded Tricep Extension
Accumulate 100 Reps