CrossFit West Houston WOD
Find 3 rep Power Clean Max
Power Clean
Find your 3 rep max.
5-5-3-3-3-3
Post your scores to the Whiteboard.
Sexy Friday
Shoulder Blast
3 Rounds
Front Raise x 15
Lateral Raise x 15
Reverse Flyes x 15
**perform as superset. Do 1 round of each then rest 60-90 sec
Arms/Abs
3 Rounds
A1: Barbell Bicep Curls x 20
A2: Tricep Banded Press Downs x 20
**perform as superset. Do 1 round of each then rest 60-90 sec
B1: DB Skull Crushers x 15
B2: DB Rows x 12 r/l
B3: Smithies x 20
**perform as superset. Do 1 round of each then rest 60-90 sec
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