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
Warm Up (Checkmark)
2 Rounds
0:20 Squat w/Plate Press Out
0:10/0:10 Single Arm Plank
100m Run
20 Hip Circle Monster Walks
Back Squat (Weightlifting Variable Reps & Sets)
9-6-3-9-6-3
Rest as needed
– Aim to go heavier on the second wave NOT heavy 3
WOD (6 Rounds for reps)
2:00 Work 1:00 Rest x 6
– Pick up where you leave off
– Not Alternating
1]
8 Thrusters [80/115]
8 Hand Release Push ups
2]
200m Run
12 Wallballs