Train West Van – CrossFit
Warm Up (No Measure)
20-15-10
Walking Lunge
Banded Good Morning
3-2-1
Inch Worm
Beat Swing
Back Squat
1 x 1
Build to a Max Effort Single for the Day
– Max Effort means, strong double or the day, not a 1RM
– If your Front Squats is Significantly Weaker than Back Squat, [Less than 80%] you can opt for Front squat
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Second Classic Benchmark this week. No Heavier Loading, or C2B, just Classic Ol’ Fran
10:00 Cap