Announcements
Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Upper (Weight)
5 Sets
6 Seated Shoulder Press [3111]
5-7 Weighted Chin Ups
Upper Accessory (Checkmark)
4 Sets
10/10 Half Kneeling Landmine Shoulder Press
8-10 DB External Rotation on the knee
WOD (Time)
For Time [16:00 Cap]
1-2-3-4-5-6-7-8-9-10
Deadlift [155/225lbs]
Double DB Front Rack Reverse Lunges (per leg)