Announcements
Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Split Jerk
6 x 4
– Challenging weight but maintain proper movement pattern
– 2 Second Pause in the Catch
WOD (Calories)
4 Sets
3:00 AMRAP [3:00 Rest]
18 DB Hang Clean and Jerk
15 Burpees over DB
Max Cal Bike
– Max effort on the Bike every time
– If you get to 70/90 Cals, Stop
Accessory (Checkmark)
3 Sets
12 SA Overhead DB Tricep Extension
25 Banded Tricep Extension