CrossFit West Houston WOD
Strength Front Squats
White Goblet Squat 3 x 8 rest 2:00 min in between
Yellow 3 x 8 rest 2:00 min in between
Orange 3 x 8 rest 2:00 min in between
Blue 8,6,4 rest 2:00 min in between
Purple 8,6,4 rest 2:00 min in between
Conditioning
White
14 min AMRAP
10 Box Step Ups 16/12
8 Ring Rows
12 Sit Ups
Yellow
14 min AMRAP
12 DB 925/15) Box Step Ups 20/16
6 Tough Ring Rows
15 Sit Ups
Orange
14 min AMRAP
14 DB (35/20) Box Step Ups 24/20
8 Tough Ring Rows
20 Sit Ups
Blue
14 min AMRAP
12 DB (50/35) Box Step Ups 24/20
6 Elevated Ring Rows
20 Sit Ups
Purple
14 min AMRAP
14 DB (50/35) Box Step Ups 24/20
8 Elevated Ring Rows
20 Sit Ups
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