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Workouts

Saturday 12/09/17

By Rob | In Workouts | on December 8, 2017

CrossFit West Houston WOD

8:30 Class

Strength

3-4 sets

6-8 RDL L/R

:30 squat hold

3-5 Strict Pull Ups

10 Power Planks

Conditoning
Front squats- push ups on the bar
18-15-12-9
Front Squats 95/65
Push Ups on the bar
*Run 200m in between rounds

Warrior WOD 9:30 AM
CrossFit LynchPin #12
400 m Run
15 Clean and Jerks 135/95
3 Rope Cllimbs
12 Clean and Jerks
2 Rope Climbs
400m Run
9 Clean and Jerks
1 Rope Climb

Post your scores to the Whiteboard.

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