Announcements
Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Deadlift
Deadlift Cluster Set
4 Sets x 1.1 [90%]
Accessory (Checkmark)
2-3 Sets
0:15-0:20 Single Arm Band Assisted Bar Hang
0:30-0:40 Superman Hold
WOD (4 Rounds for reps)
4 Rounds for Max Reps [20:00]
1:00 AMRAP [0:15 Transition]
with 2:00 Rest after each Round
1] Box Jump Overs [24/30lbs]
2] Double DB Hang Snatches
3] Toes To Bar