Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
WOD (AMRAP – Reps)
AMRAP 10:00
3-6-9-12 etc
Burpee Box Jump
Goblet Squat [Heavy] or
Sandbag Squat
-Rest 5:00-
AMRAP 10:00
4-8-12-16 etc
Cal Bike
100m Run
Half the Class Start on AMRAP 1 and Half on AMRAP 2
For none Runners, 8 Cal Ski
100m is 10 Reps
Accessory (No Measure)
4 Sets
30 Banded Lat Push Downs
[Rest 0:30]
50′ DB Overhead Carry/Side
[Rest 0:30]
6 Dumbbell Curls + 50′ Gun Walk
[Rest 1:30]