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 (Checkmark)
5-10-15
Squat w/Plate On Back – Elbows Up
Plate Hops
Plate Ground to Overhead
Paused Front Squat
Every 1:30 x 8
3-5 reps [60%]
– 0:02 Pause at the Bottom of each rep
WOD (AMRAP – Rounds)
21:00 EMOM
1] 12/15 Cal Bike
2] 12 Unbroken Thrusters 65/95
3] Rest