Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Upper (Weight)
For Quality [Complete within 15:00]
10-9-8-7-6-5-4-3-2-1
DB Bench Press
KB Gorilla Row [Per side]
WOD (AMRAP – Rounds and Reps)
3:00 Work / 1:00 Rest x 5 [20:00]
– Pick up where you leave off
5 DB Hang Power Cleans
7 Medball Sit Ups
9 Deficit Push Ups
11 Air Squats