Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Box Squat (Weight)
Wide Stance – Below Parallel Box
[Plates Stacked]
Every 1:30 x 8
1 Box Squat at 80%
WOD (Time)
8 Rounds for Time [20:00 Time Cap]
200m Run
3 Wall Walks
10 Shoulder to Overhead
– Fitness 25/35
– Comp 35/50
**Scale run to 100m if runs will be over 1:15 per round
Shoulder endurance is focus, if this is strong, focus on running faster
each round