Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Back Squat
5 Reps @ 70%
3 Reps @ 80%
1 Rep @ 85%
1 Rep @ 90%
4 x 1 @ 90% or 90%+
– If Feeling Good, go for 1RM, otherwise, stay back and move 90% well
WOD (Time)
Teams of 2
For Time
30/42 Cal Row
30 DB Front Squats
24/30 Cal Row
24 DB Front Squats
12/18 Cal Row
18 DB Front Squats
12/18 Cal Row
18 Wallballs
24/30 Cal Row
24 Wallballs
30/42 Cal Row
42 Wallballs
RX+ = 35/50lbs
14/20lb Wallball