Announcements
Don’t Forget to Register for the Fun In-House Comp!! Its Completely free, Everyone can complete the movements!
We may have even ordered some fun surprises for the gym to debut at the Comp 🙂 
Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
BTN Seated Shoulder Press (Weight)
Behind the Neck – If Mobility allows
5 Sets of 12
– Same Weight Across
Gymnastics (Checkmark)
4 Sets
8 Beat Swings
10-15 Shrugs in Handstand
4 Sets
8 Reps of – 1 Beat Swing + 1 Toes to bar
10 Handstand Push Ups
[Strict or Kipping]
Upper Accessory (Checkmark)
3 Sets
0:20 Chin Over the Bar Hold
10 Barbell Curl
12 Hammer Curls