Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Strict Pull Ups (5 Rounds for reps)
EMOM x 10
1] 2 Strict Weighted Pull Ups + Max Strict Pull Ups [-2]
2] 12-15 Banded Face Pulls
OR
1] 3 Strict Pull Ups [or banded] + Max Ring Rows [-2]
2] 12-15 Banded Face Pulls
– Ensure you are leaving 2 reps in the tank on Strict Pull Ups or Ring Rows
– Pair up and Alternate with Partner
– Score is Pull Ups/Ring Rows over 5 Rounds, write weight for the 2 Reps in Comments
WOD (AMRAP – Reps)
EMOM x 25
1] Max Reps Double Unders
2] Max Reps Cal Row
3] Max Reps Jumping Squats
4] Max Reps Goblet Squats
5] Rest
Add 0:05 of Work Each Round
Starting at
Round 1 – 0:20
Round 2 – 0:25
Round 3 – 0:30
Round 4 – 0:35
Round 5 – 0:40