Announcements
Hey All
Xmas Party is right around the corner!! We have 360 Camera booked, DJ lined up, all we require from you all is a good turn out!! As we do yearly, we do Pot luck for food, so bring whatever you want as far as food/drink. Please bring guests too. EVERYONE is welcome, so if you are newer to the community, or were part of it before, come on down for lots of laughs
Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Behind the Neck Snatch Grip Push Jerk (Weight)
5 x 3 [5-10lbs] Heavier Than Last Week
Hang Power Snatch
Every 1:15 x 6
4 Hang Power Snatches [55-65%]
WOD (4 Rounds for time)
4 Sets
6 Burpees
16 Cal Row Sprint
12 Burpees
[2:00 Rest]