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CrossFit – Tue, Oct 22

    Train West Van – CrossFit

    Warm Up (No Measure)

    0:20 / 0:10 x 12

    Down Dog to Updog

    Scap Pull Ups

    Push Ups w/Pause above ground

    Band Passovers

    WOD (Time)

    3 Rounds for Time [15:00 Cap]

    15 DB Shoulder to Overhead [35/50]

    10 Burpee Pull Ups

    3 Rope Climbs or 3 Rope Walks

    400m Run

    RX+

    15 HSPU

    15 Chest to Bar Pull Ups

    5 Ring Muscle Ups

    1km C2 Bike

    ** C2 Bikes are for athletes completing RX+ first

    Upper (Weight)

    3 Sets

    Max Barbell Bench Presses @ 80%

    [AMRAP -1 on each set,

    pause at chest 1 second]

    [Rest 1:00]

    3.2.1 Supinated Strict Pull Up –

    Add Weight if possible

    [Rest 0:20 between 3,2,1]

    [Rest as needed]

    Extra Credit (No Measure)

    3 Sets

    24 Banded Tricep Extensions

    [Rest 1:30]