Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
WOD (AMRAP – Rounds)
20:00 EMOM
1] 8-10 Thrusters
2] 25-50 Double Unders
3] 8-10 Deadlifts
4] 15 DB Front Rack Lunges
5] 0:30 Ski at Hard Effort
– Volume build day once a week on commonly tested CrossFit Movements
– Pick a rep range and weight that will allow you to move with speed through the whole EMOM and maintain unbroken sets
with little to no drop off in speed and intensity
RX+ = 65/95lbs, 155/225lbs, 35/50lbs
Extra Credit (Weight)
2 Sets
10 DB Front Rack Lunges
into..
Max DB Push Press [-2 Reps]
into..
100′ Duel DB Overhead Carry
[Rest as needed after]
– If Done outside, Carry slow to F45 Gate [out back]
– Don’t go too heavy on the DB’s