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)
2:00 Bike or 400m Run
2 Sets
0:20 Wall/Rig Front Rack Opener
5-5-5 Squat – 3 Positions [Reg/Narrow/Sumo]
20 Banded Monster Walks
Back Squat (Weightlifting Variable Reps & Sets)
– Waves like last week 9-6-3, aim to go heavier in the second wave of reps, but not building to 2RM
WOD (Checkmark)
20:00 EMOM
1] 9/12 Cal bike
2] 8 Front Squats [95/135]
– No Racks