Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Deadlift
– 55-60%
– 3 Second Eccentric From knee
WOD (AMRAP – Rounds and Reps)
AMRAP 20:00
16 DB Front Rack Lunges
18 Alternating DB Snatches
12 Toes To Bar
100m Run
RX+ = 35/50lbs
– Last week of progressions on this, put all the movement efficiency, transition and pacing into practice. Aim should be to not be taking any breaks throughout the 20:00