CrossFit West Houston WOD
Warm Up
3 sets
Shinbox flow x 10
Barbell snatch grip Bent over row x10
Barbell behind the neck push press x6
PVC/empty barbell OHS x 6
PVC snatch warm up
Strength
Complex:
1 Power Snatch + 2 OHS + 1 Hang Squat Snatch
15:00 to build to a heavy set of 3
Conditioning
7:00 AMRAP
6 Squat snatch 95/65
5 HSPU
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