CrossFit West Houston WOD
Bench Press
Find your 5 rep max.
8-6-5-5-5-5
Find Max Rep Strict Pull Ups
Max Rep Strict Pull-ups
Step Ups
3 x 5 R/L
Focus on skill transfer to sprint/run form. Body weight pull through with hamstring finish in a balanced knee up toe up hold at top of the box.
Conditioning
KB Carry
2 Rounds
50m OH Carry R
50m Rack Carry R
100m Sutcase Carry R
50m OH Carry L
50 Rack Carry L
100m Suitcase Carry L
Rest 2-3 minutes in between sets
RX M 44/ W35
GOAL is unbroken not setting the bell down for all the carries
No Time component
Post your scores to the Whiteboard.
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