Train West Van – CrossFit
Dynamic Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Push Jerk
5 x 3
– 10-15lbs Heavier than last week
**Focus is cycling the bar efficiently, aim to not reset on the shoulders
Upper (Checkmark)
4 Sets
6.6 Pendlay Row Cluster Set
8 DB Bench press [31X1]
– Go Heavier than last week
Upper (Checkmark)
4 Sets
Max Reps Banded Pull ups
– aim to get 15+
3.3.3.3 Strict Handstand Push Ups
3 Sets
20 Banded Face Pull
30 Banded Overhead Tricep Extension