Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
WOD (Time)
For Time
Partition As Needed
[Fitness]
150 Russian KB Swings [35/53]
120 Sit Ups
60 Strict Pull Ups @ hardest Progression
[Comp]
120 American KB Swings [53/70]
120 Sit Ups
30 Bar Muscle Ups
Accessory (No Measure)
3 Sets
7-7-7 Hammer Curls
50′ Gun Walk
50 Band Push Downs – Lats
Rest as needed