Announcements
Don’t Forget to Register for the Fun In-House Comp!! Its Completely free, Everyone can complete the movements!
We may have even ordered some fun surprises for the gym to debut at the Comp 🙂 
Train West Van – CrossFit
Warm Up (Checkmark)
400m Run OR 2:00 Bike
Deadlift/Core Prep (Checkmark)
3 Sets
12 Crossbody Box Step overs [20″]
4 Broad Jumps
15 Leg Lifts
Sumo Deadlift
6 Sets of 2 [70-80%]
– 0:02 Pause Just Off Floor
WOD (4 Rounds for time)
4 Sets
15 Box Jump Overs [24/30″]
15/20 Cal Bike Sprint
[Rest 2:00-3:00]