CrossFit West Houston WOD
Back Squat
3 x 5
M 5 lbs heavier than last week (-20 off 5 rep max)
W 2.5 lbs heavier than last week (-25 of 5 rep max)
Superset
DB Bent Over Rows x 12 R/L
Sprint Conditioning
AB Sprint Burpee Sprint-Row Sprint
5 Rounds
15 sec Assault Bike Sprint
45 sec rest
15 sec Burpees Sprint (No jump burpee)
45 sec rest
15 sec Row Sprint
*record total CAL (Both AB and row) and
Post your scores to the Whiteboard.
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