Announcements
Hey All
Xmas Party is right around the corner!! We have 360 Camera booked, DJ lined up, all we require from you all is a good turn out!! As we do yearly, we do Pot luck for food, so bring whatever you want as far as food/drink. Please bring guests too. EVERYONE is welcome, so if you are newer to the community, or were part of it before, come on down for lots of laughs
Train West Van – CrossFit
Dynamic Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Push Press
4 Sets
5 Reps @50%
Split Jerk
Build to Heavy Single
Upper (Checkmark)
3 Sets
5 Weighted Chin Ups
12 Seated DB Arnold Press
0:20 Chin Over Bar Hold [Supinated]
3 Sets
10/10 Single Arm DB Row
12 Double DB Upright Rows