Announcements
Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Back Squat
6 Sets of 4 [50% of Max or HS]
– 5 Second Pause on First Rep
WOD (Time ↓ Shorter is Better)
Teams of 2 [20:00 Cap]
4 Rounds for Time
20 Deadlift [225/155lbs]
15 Syncro Burpees
30/22 Cal Bike
Accessory (Checkmark)
If Time Permits
3 Sets
0:30 Supinated Bar Hang
0:45 Weighted Plank