Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
WOD (AMRAP – Rounds and Reps)
AMRAP 4:00
6 DB Front Squats [2 x 20/35]
9 DB Box Step Ups [Single DB]
12 V-Ups
– 4:00 Rest On Machine –
AMRAP 4:00
6 DB Thrusters
9 Box Jump [Step Down]
12 DB Deadlifts
– 4:00 Rest On Machine –
x 2
Athletes in Pairs sharing Station – One athlete start on Machine as Active
rest, other on AMRAP