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    WEDNESDAY
    6am, 8:30am QuickFit, 9:30am, 12pm, 3:15pm Open Gym, 4:30pm, 5:45pm

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    5:30am, 9:30am Zoom, 9:30am Open Gym, 4:30pm

    FRIDAY 6am, 8:30am QuickFit, 9:30am, 12pm, 3:15pm Open Gym, 5pm

    SATURDAY 8:30am Zoom, 9:30am

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Workouts

Monday 12/11/17

By Rob | In Workouts | on December 10, 2017

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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