Announcements
Train West Van – CrossFit
Upper (Weight)
5 Sets
3 Seated Shoulder Press [31X1]
8 Double DB Row + 0:20 Hold on Last Rep at Top
Half Kneeling DB Arnold Press (Weight)
Build to Heavy 5
Toes To Bar (Checkmark)
4 Sets
8 Beat Swings
– – – – 0:30 Rest – – – –
3-5 Toes To Bar / Leg Raises
– Aim is to maintain your rythm and not lose control
– – – – 0:30 Rest – – – –
WOD (AMRAP – Rounds and Reps)
15:00 AMRAP
12 Toes To Bar
16 Box Jumps [20/24″]
20 Alt DB Hang Clean and Jerks [35/50lbs]