Train West Van – CrossFit
Warm Up (No Measure)
Banded Shoulder Warm Up w/Coach
Shoulder Press
Build to Max
– 6-8 Sets to Build to Heavy Single
WOD (4 Rounds for reps)
3:00 Work / 3:00 Rest x 4
[Alternate 3:00 w/Partner]
0:45 Row for Cals
– 0:15 Rest –
0:30 DB Snatch
– 0:30 Rest –
1:00 Burpees Over DB
RX+ = 35/50+ DB