Train West Van – CrossFit
Warm Up (No Measure)
Banded Shoulder Warm Up w/Coach
Shoulder Press
1 x 4
[Build to 4RM – 5 Set Cap]
Then
1 x ME [at 4RM]
1 x ME [90% of 4RM]
1 x ME [80% of 4RM]
[Rest as needed between sets]
WOD (AMRAP – Reps)
EMOM x 18
1] 0:35 Cal Row
2] 0:35 Wallballs [14/20]
Like last week – Choose Sustainable pace for both movements that has no drop off across the 18:00
This should feel a little more intense than previous weeks as we start to add seconds to work time