CrossFit West Houston WOD
Strength Work
Build to a heavy 8 Rep each side of Single Arm OH Squat
Conditioning
“Flea Market”
20 minute AMRAP
10-20-30-40-50…etc
DB Snatch 50/35
Pull Ups
DB/KB Goblet Squat
**Divide reps as needed
Warrior WOD
12 Curtis P’s 95/65
1000m Row
9 Curtis P’s
1000m Run
6 Curtis P’s
1000m Row
Curtis P = 1 DL+1 hang squat clean+1 Front Rack Lunge R + 1 Front Rack Lunge L + 1 Push Press
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