A1. Press 5-5-5-5; rest 120s
A2. Pronated chin-up 5-5-5-5; rest 120s
B1. Max handstand hold; rest 60s
B2. 1.25 Ring Rows 8-10 reps; rest 60s
C. DB External rotations 6-8 reps x 3 sets @ 30X1; rest 60s b/t arms
Congratulations to the CFW athletes competing at the CrossFit Games Western Canada Regional Competition this weekend in Vancouver. Coach Brendan, Coach Pascal and Steve “Explicit” are all competing in the men’s individual competition and the CFW Team is comprised of Jodi, Michelle M., Coach Nicole, Coach Rich “Ninja”, Coach Brad “Sarge” and Yacine. Everyone is rooting for you – good luck! For updates on the competition, check the CrossFit Games website and the Canada West Regional Facebook Page over the weekend. First event is on Friday at 10:30 Pacific Time.