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CrossFit – Fri, Nov 29

    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