CrossFit West Houston

WOD

“Jackie”

1000 m Row

50 Jackie

30 Pull Ups

WOD

Overhead Squats 3×3

Met Con

Annie

50-40-30-20-10

Double Unders

Sit Ups

WOD

21-15-9

Power Hang Cleans

Push Ups

Wall Shots

WOD

“Helen”

3 Rounds

400m Run

KB Swings 21

Pull Ups 12

WOD

Shoulder Press

3×7

Met Con

5 Rounds

3 Ring Dips

5 Burpees

7 DB Thrusters

WOD

Deadlift

5.3.3.3.3

Met Con

3 Rounds

25 Box Jumps

10 K2E

Rest Day

WOD

800m Relay

100 Walking Lunge Steps

100 Sit Ups

100 Push Ups

100 Squat Throws

400 M Farmers Carry

Individuals will do half of everything!

WOD

Front Squats

3×5

Row 1000 m

WOD

“Cindy”

AMRAP in 20 minutes

5 Pull Ups

10 Push Ups

15 Squats