Announcements
Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Bench Press
5 Sets
3.3 Bench Press [65%]
– 2 Second Pause at the bottom
0:20-:30 Chin Over Bar Hold
30 Bent Over Banded Pull Aparts
Accessory (Checkmark)
3 Sets
8-10 Seated DB Shoulder Press
15 DB Rev Flys
WOD (AMRAP – Rounds & Reps)
15:00 AMRAP
50m DB Farmer Carry [35/50]
12 Strict Pull Ups
15 Hand Release Push Ups
10 Double DB Hang Clean