CrossFit West Houston WOD
Strength:
A. Deadlifts
Warm-Up: 3 sets of 5 Reps
Work Sets: 65% x 5, 70% x 5, 77% x 5+ (AMRAP)
B. Strict HSPUs: 3 sets of 5 Reps
*Advanced do deficit HSPU
*Beginners do 5 to 10 pike push-ups on a box
Conditioning: 12 min AMRAP
500m Row (400m for women)
400m Heavy Weighted Run (w/ slam ball or sandbag)
AMRAP in the time remaining:
5 Burpees to Plate
5 Ground to OH w/ Plate (55/35 lbs)
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