Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
WOD (Time)
In Heats if needed
3 Rounds for Time [8:00 Cap]
11/15 Cal Bike
11 Burpees Over DBs
– This should be a Max Effort from the start
– Line up 2 DB’s to form something to clear like at the CrossFit Games
– RX+ = Echo Bike
Accessory (No Measure)
4 Rounds
Max Seated Barbell Strict Press
[4111 Tempo]
[Rest 0:45]
Max Strict Pull Ups [4111 Tempo]
[Rest 1:30]
3 Sets
10-12 Wall Supported DB Curls
[Rest 1:30]
3 Sets
Max Bench Dips [AMRAP -1] [2020 Tempo]
[Rest 2:00]