CrossFit West Houston WOD
Condtioning
Task 1 5 minute sled drags
Continuous Sled drag for 5 minutes (25m Down and 25 m Back)
Rest 1 min
Task 2 5 minute AMRAP
Heavy DB Bent Over Rows x 5 R/L
DB Good Mornings x 10
Rest 1 min
Task 3 5 min AMRAP
50m Double KB Front Rack Walk (25 m Down and 25 m Back)
3 KB Front Squats at each turn around
Rest 1 min
Task 4 5 min AMRAP
Row for meters
Rest 1 min
Task 5 5 min AMRAP
DB Bench Press x 10
Smithies x 10
Rest 1 min
Task 6 5 min AMRAP
7 Heavy Russian Swings
7 Pull Ups
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