Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Back Squat
1 x 1
Build to a Max Effort Single for the Day
– Max Effort means, strong double or the day, not a 1RM
– If your Front Squats is Significantly Weaker than Back
Squat, [Less than 80%] you can opt for Front squat
WOD (4 Rounds for reps)
4:00 Work / 4:00 Rest x 4
400/500m Row
Max Burpees Over Erg
400/500m Row
Max Wallballs [14/20]