Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Bench Press (AMRAP – Reps)
4 Sets
Set 1 – 5 Reps @ 65%
Set 2 – 5 Reps @ 70%
Set 3 – 5 Reps @ 75%
Set 4 – Max Reps @ 80% [AMRAP -1]
5 Plyo Push Ups or 10 Hand Release
Push Ups after each set
WOD (Time)
4-5 Sets [24:00 Cap]
2 Rounds
12/15 Cal Row
15 Burpees To Bar
[Rest 2:00 Between Sets]
– Intent, Keep Pushing yourself through the Burpees, remember how they are in the Open every year
– Target, 50-100 Cals/hour faster than test pace and 3-4 Seconds Faster on Burpee Split
– Will be intense, but like the last few weeks we have built in Rest so you can maintain high efforts across all sets
– Only attempt 10 rounds if you finished the 10 rounds for time test under the cap [22:00]