Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Deadlift
On 10:00 Clock
Build to 10RM
– No excessive Bouncing of the bar
WOD (AMRAP – Rounds)
Every 1:30 x 12-15 [ 18:00-22:30]
1] 8 Dumbbell Box Step Overs [35/50]
2] 3 Rope Climbs
3] 8/10 Cal Echo
– Goal is to keep movement speed as fast as possible
– Can choose other machine if you wish and space allows, but keep the movement as a sprint
– Sub 4-6 Rope Walks without resting on floor