Announcements
Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Deadlift
4 Sets of 2.2 [80%]
Accessory (Checkmark)
0:30-0:45 Bar Hang
0:20-0:30 Superman Hold
WOD (4 Rounds for reps)
4 Sets for Max Reps [20min]
1:00 of Work / 0:15 of Rest Transitions with 2:00 rest after each set
1] Wallballs [20/14lbs]
2] Alt DB Hang C+J [70/50lbs]
3] Box Jumps [24/30″]