Announcements
Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Upper (Weight)
5 Sets
2 Seated Shoulder Press [31X1]
6-8 Chin Ups + 0:20 Chin Over Bar Hold after last rep
Single Arm DB Row (Weight)
12-10-10-10
Primer (Checkmark)
3 Sets
15 Calf Raises on a plate
10 Pogos
0:30 Wallsit
WOD (4 Rounds for time ↓ shorter is better)
4 Sets [Max Effort]
20 Box Jump Overs [20/24″]
15/12 Cal Bike Max Effort
[3:00 Rest]
– Record 4 Seperate times