Announcements
Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Upper (Weight)
5 Sets
5 Bench Press [60% ] [3111]
0:20-:30 Chin Over Bar Hold
8-10 Single Arm DB Row
Accessory (Checkmark)
4 Sets
8-12 Seated DB Shoulder Press
50-100m KB/DB Farmer Carries
WOD (AMRAP – Rounds & Reps)
15:00 AMRAP
100m Run
10 Strict Pull ups
10 Double DB Hang Clean and Strict Press
10 Hand Release Push Ups