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Train West Van – CrossFit
Warm Up (No Measure)
Bottom of Squat Heel Lifts – 10-12 reps
40 Jumping Jacks
200m Jog
2 Sets of 20 Pogos
10 Burpee Broad Jumps
30 Air Squats
WOD (Time)
Teams of 3
For Time
100 Sync Burpees
15 x 100m Run
50 Sync DB Goblet Squats
15 x 100m Run
50 Sync SA DB Thrusters
15 x 100m Run
RX+ = Cash Out 45 Ring Muscle Ups
50+/70lb+ DBs
– Aim for the run is SPRINTS