Announcements
Don’t Forget to Register for the Fun In-House Comp!! Its Completely free, Everyone can complete the movements!
We may have even ordered some fun surprises for the gym to debut at the Comp 🙂 
Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Deadlift/Core (Checkmark)
3 Sets
15 Banded Good Mornings
3-5 Seated Box Jumps
0:20-0:30 Hollow Hold
30 Banded Pull Aparts
Sumo Deadlift
3 Sets of 1 [90-95%]
– 5 Second Pause at Lock out
– Not a 1RM…. Leave some room in the tank
WOD (4 Rounds for time)
4 Sets
8/10 Cal Bike Sprint
0:30 Wall Sit
15 Jump Squats
[2:00-3:00 Rest]