Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Upper (No Measure)
3 Sets
4 Strict Pull Ups – Hardest Resistance or Add weight
12/12 DB Lateral Raise
15 Banded Face Pulls
WOD (AMRAP – Reps)
Groups of 3 sharing Bike, Rower, Space for Burpees
– Can also do Teams of 6 and have
3 Working for 2:00 and 3 Resting and sharing
2:00 Work – 2:00 Rest x 6
8 Pull Ups or Chest To Bars
10 DB Thrusters
AMRAP in the time remaining
Alternating Between
1] Cal Bike
2] Cal Row
3] Burpees