CrossFit West Houston WOD
Strength 15 minute
AHAP Farmers Carry x 50m
KB Rack Hold x 20 secs
Conditioning
Row- Jump squats and KB Curtis P’s
4 min AMRAP
row 200m
10 Jump Squats
Rest 2 min
4 min AMRAP
Double KB Curtis P’s Clean Lunge lunge Press)
** 3 Burpee Penalty for dropping or setting down the KB’s
Post your scores to the Whiteboard.
Accessory Work 3 Rounds
Side Plank x 30 sec R/L
DB Foward/Lat Raise x 15
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