Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Gymnastics (No Measure)
EMOM x 3
6-8 Beat Swings
EMOM x 3
4-6 Larger Beat Swings
EMOM x 3
1-3 Beat Swing + Hip Drive towards Bar
EMOM x 3
1-2 Beat Swings + 1-5 Toes To Bar/Bar Muscle Ups
WOD (Time)
For Time [16:00 Cap]
20 Single Arm DB Reverse Lunges
20 Lateral Burpees Over DB
30 Toes To Bar
20 Single Arm DB Reverse Lunges
20 Lateral Burpees Over DB
20 Chest To Bars / Pull Ups
20 Single Arm DB Reverse Lunges
20 Lateral Burpees Over DB
10 Bar Muscle Ups / Burpee Pull Ups
RX+ = 35/50lbs