Announcements
Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Split Jerk
4 Sets
5-7 Push Press [light weight]
4 Sets
2 Jerk Balance
5 Sets of 3
Split Jerk [use racks]
[with 3 Sec pause at the catch]
Upper (Checkmark)
4 Sets
4-8 Strict Chest to Bar OR Weighted Pull Ups
0:20-:30 Chin Over Bar Hold
3 Sets
12-15 Bent over DB Row
12 DB Reverse Flys