CrossFit West Hosuton WOD
Class Times 6 AM 9:30 Noon Open Gym 3:30 5 PM
Core Work
8:00 Clock
:45 sec Plank
Banded Rotations x 15 R/L
Bicycle Kicks x 30 (Slow and Controlled)
Conditioning
wall balls-sit ups-push ups-thrusters- row burpees
5 min AMRAP
5 Wall Balls
5 Sit Ups
2:00 Rest
5 min AMRAP
10/8 Push Ups
10 Thrusters 45lb
2:00 Rest
500/400 m Row
ME Burpees
Post your scores to the Whiteboard.
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