CrossFit West Houston WOD
8:30 AM Class
Strength Block 15 minutes
Pendalay Rows x 10
Front Squats x 8
Table Top Bridges x 5
Conditioning
Row-Air Squats-Sit Ups-Push Ups-Pull Ups-Burpees
60 CAL Row
50 Air Squats
40 Sit Ups
30 Push Ups
20 Pull Ups
10 Burpees
9:30 AM Warrior WOD
“Adam Brown”
2 rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps
Post your scores to the Whiteboard.
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