CrossFit West Houston WOD
Warm Up: 200 m Run Pre Warm up
2 Rounds
Scapular Push Ups x 10
DB Shrugs x 10
HS Hold 20 secs (Modification Push up Position Hold
Strength Test:
Max Distance Farmers Carry
Carry Bodyweight for one max distance
Scales 75% to 50%
Conditioning
Sled Run- Single Arm DB Hang Clean and Jerk-Du’s
For Time:
200m Sled Run (45/25lbs)
40 Single Arm DB Hang Clean and Jerks (50/35)
100 DU’s
Post your scores to the Whiteboard.
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