Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Bench Press (In Groups of 3
Lifting at 0,2,4,7,10,13,17
3 Reps at Building to 3RM
Un-rack bar – Pause Locked out over chest, on partners command, lower bar to contact chest, pause, on partners command press bar back to
lockout. 1 Second Pause)
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
[Comp]
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
[Fitness]
50 Pull Ups / Inverted Rows
50 Push Ups
50 Sit Ups
50 Squats