CrossFit West Houston WOD
8:30 AM Class
Strength
10 E2MOM
Deadlifts x 4
Conditioning
DL-run-su
18 min AMRAP
10 Deadlift 185/135
200m Run
15 sit ups
12 Days of Xmas Buildup
6 Lateral Burpees
5 Fifty M Odd Object Carry
4 Toes2Bar
3 Push Jerks 135/95
2 Odd Object Shoulders
100m run
9:30 Warrior WOD
Ring MU Squat Cleans Box Jumps
3 rounds for time
5 Ring Muscle Ups
10 Squat Cleans
20 Box Jumps 24/20
**modifitcations
10 C2b//pull ups
**Courtesy of CrossFit Linchpin
Post your scores to the Whiteboard.
12 Days of Xmas Buildup
6 Lateral Burpees
5 Fifty M Odd Object Carry
4 Toes2Bar
3 Push Jerks 135/95
2 Odd Object Shoulders
100m run
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