Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
WOD (AMRAP – Rounds)
EMOM x 10
1] 0:14 Echo Bike ME
2] 9 Thrusters
[3:00 Rest]
EMOM x 10
1] 0:14 Echo Bike ME
2] 9 Deadlifts
– Bike is Close to Max Effort
Choose Moderate Weight you can move unbroken
RX+ = 95/135 Thruster
225/315 Deadlift
Accessory (No Measure)
10:00 Easy Flow
1:00 Machine of Choice
50′ DB Suitcase Carry / Side
0:20 Side Plank / Side
– Stagger with partner so we don’t have more than the 8 Bikes out if needed