Announcements
Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Back Squat
5 x 10 [3011] [50-55%]
– 3011 means, 3 Seconds Down, No Pause at the Bottom, 1 Second Up, 1 Breath at top
WOD (Time)
For Time [22:00 Cap]
5 Rounds
400m Run
30 Wallballs