If you ordered an Aja Games T-shirt, Jeff needs your money ASAP, checks made out to CrossFit West Houston
Warm up: 5 to 7 min
10 good mornings, pvc
10 sit ups
If you deadlifted last week, and got more than 5 reps, go up 5 lbs and do 1x5+
These reps are from a dead stop and perfect, flat back.
If you did not deadlift last week, find a weight you can do 8 to 10 reps with good form. NO ROUNDED BACKS.
WOD: For Time
Clean and Jerk, 30 reps ( this should be about 60 -70% of your 1 rep max)
Keegan Martin 11:04 at 135lbs (age 17) Alyssa Ross 13:37 at 95lbs (age 17)
504-861-0610 (call or text)
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Sites We Visit
Hollywood LiveStock, Next delivery date JULY 31
GoRuck Oct 26th
Marks Daily Apple
Motor City CrossFit
Beyond the Whiteboard
Gary Taubes's Blog