Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Shoulder Press (Build to 5RM
Then
2 x 5 @ 80% of 5RM
[Rest 2:00 Between])
WOD (AMRAP – Rounds and Reps)
3:00 Work / 1:00 Rest x 4
3 Strict Pull Ups
4 Devil Press
5 Toes To Bar
6 DB Front Squats
Pick up where you leave off for total rounds and reps
**Comp – 3 Bar Muscle Ups, 35/50lbs