CrossFit West Houston WOD
Warm Up
3x
10 x Pillar Plank Press Up
10 Pillar Hold Alternate Hand Reach
5 x Empty Bar Muscle Clean
5 x Empty Bar Front Squat
5 x Empty Bar Press
Conditioning
Power clean- clean and jerk- front squat- cluster
2 min Max reps Power Clean 115/85
2 min Rest
2 min Max reps Clean and Jerks
2 min Rest
2 min Max reps Front squats
5 min Rest
5 min Max reps Clusters
Post your scores to the Whiteboard.
Accessory Work
2x
Dips 6-8
Banded Glute Raises 15 R/L
12 Days of Xmas Build Up
100m run
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