CrossFit West Houston WOD
Conditioning
Row- Burpee Box jump KB swings
With a Partner
3000 m Row (Switch every 500 m hold 2k pace)
50 Burpee Box Jumps (switch every 5)
100 American KB Swings (53/35 Alternate 10 reps)
Post your scores to the Whiteboard.
Gymnastics/Mobility Circuit
In remaining class time
Tough Ring Rows x 10
Table Top Bridge Hold 30 sec
Jefferson Curl x 8 controlled reps
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