Announcements
Hey All
Xmas Party is right around the corner!! We have 360 Camera booked, DJ lined up, all we require from you all is a good turn out!! As we do yearly, we do Pot luck for food, so bring whatever you want as far as food/drink. Please bring guests too. EVERYONE is welcome, so if you are newer to the community, or were part of it before, come on down for lots of laughs
Train West Van – CrossFit
Dynamic Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Behind the Neck Snatch Grip Push Jerk (Weight)
5 x 2 [5-10lb heavier than last week]
Hang Power Snatch (EMOM x 8 – 3 Reps [60-70%])
WOD (4 Rounds for time)
4 Sets
8/10 Cal Bike Sprint
12 DB Bench Press
10 Push Ups
8 Toes To Bar
[2:00 Rest]