CrossFit West Houston WOD
Part 1
For Quality
4 Rounds
100ft Goblet Carry
100ft Quad Crawl
*rest as needed
Part 2
Then another 3 Rounds for Quality of,
Suitcase Deadlift Left x 10
50ft Suitcase Carry
Suitcase Deadlift Right x 10
50ft Suitcase Carry
*heavy
Part 3
Then :90
Max Distance double front rack carry (one full length of the mats = 1)
straight into
2:00 AMRAP
Double KB Push Press
men = 35-53
women = 18-35
*Use the same weights from the front rack carry for the Push Press
Part 4
Core
4 Sets
Windshield Wiper x 16
Plank + Knee to Elbow x 10 R/L
Side Plank Rotation x 12 R/L
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