Train West Van – CrossFit
Group Stretch (No Measure)
WOD (No Measure)
EMOM x 30
1] 12/15 Cal C2 Bike
2] 12 Double DB Snatch AHAP
3] Rest
4] 12/15 Cal Row
5] 12 DB Shoulder to Overhead AHAP
6] Rest
Rx+
1] 16/20 Cal C2 Bike
2] 4-6 Bar Muscle Ups
3] Rest
4] 16/20 Cal Row
5] 25-50′ Handstand Walk
6] Rest
Calories should be finished in under 45 Seconds
Accessory (No Measure)
3-4 Sets
0:30/0:30 Lunge Isometric Hold
0:30/0:30 Side Plank
[Add weight to both movements if possible]