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CrossFit – Wed, Oct 30

    Announcements

    Notice about Reservations and Waitlists

    WODIFY has the waitlist set to send emails out to everyone on the list, and whoever replied would get in.

    As people are busy and often do not check emails, it is now set to add people into class in the order they registered for class

    Train West Van – CrossFit

    Warm Up – Coaches Choice (No Measure)

    Movement Warm Ups (No Measure)

    WOD (AMRAP – Reps)

    3 Rounds for Reps

    Stagger w/Partner

    400m Run

    1:00 Burpee Box Jumps [20/24″]

    1:00 DB Hang Power Clean and Jerks

    1:00 Pull Ups *

    1:00 Wall Walks **

    – 4:00 Rest –

    – Run must be under 2:30, or scale length to 200-300m



    RX+ = 35/50lbs, *Muscle Ups **Handstand Walk distance

    – Base HSW distance off class size [25/25 for quiet class, 10-15′ for busier classes]