Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Back Squat (Weight)
3-4 Sets to Build
Build to a Max Load for 6 Reps at
32X1 Tempo
3 Full Seconds down, 2 Seconds with Tension at the bottom, Fast up and 1 Second at the top
1 Set
Max Reps at that weight with no tempo
[AMRAP-1]
WOD (AMRAP – Rounds and Reps)
Alternating Movements w/Partner
20:00 AMRAP
5 Burpee Pull Ups / Bar Muscle Ups
50 Double Unders
15 Wallballs