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CrossFit – Sat, Jun 29

    Train West Van – CrossFit

    Warm Up – Coaches Choice (No Measure)

    Rope Climb

    10:00 Practice

    WOD (Calories)

    Teams of 2

    3:00 Work / 2:00 Rest x 6

    400m Run

    AMRAP Cal Bike IRT

    AMRAP Wallballs IRT
    – Athletes limited by Upper Body Endurance More – Swap Bike for Ski

    – Focus is on MAX effort Calories on the Bike after the run and unbroken sets on the Wallballs after the run

    – 400m Run must be done under 2:00, if not, scale to 200-300m

    in alleyway but still push Run HARD

    – Switch each round who is returning to Cal Bike and who is returning to


    Scaling – Unable to Run = 40 Reverse Lunges w/Light DBs