Train West Van – CrossFit
Warm Up (No Measure)
400m Easy Group Run
Barbell Warm Up w/Coach
Teams of 2 (AMRAP – Rounds and Reps)
Divide Work Evenly, One Athlete Working at a time
AMRAP 8:00
12 Shoulder to Overhead
12 Box Jumps
[Rest 4:00]
AMRAP 8:00
12 Deadlifts
12 Burpee Box Jump Overs
[Comp = 95/135lbs + 24/30″, then 185/275]
Accessory (No Measure)
3 Sets
8 Bradford Press [4141 Tempo]
20 Banded Face Pulls
0:40 Scap Swimmers