Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Back Squat (AMRAP – Reps)
8 Reps [65%]
6 Reps [70%]
Max Reps [-1] [80%]
[Rest as needed]
Newer Athletes – 5-5-5-5-5 Building
WOD (AMRAP – Rounds)
Deload
8:00 Machine of Choice – 60% Effort
12:00 EMOM
1] 12-15 V-Ups
2] 10-15 Wallballs
3] 0:15-20 Side Plank / Side
4] 15 KB Swings
8:00 Machine of Choice – 60% Effort