Workout of the Day: Wednesday, 11-July-2018

CrossFit Memorial Houston – CrossFit


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Metcon (Weight)

Overhead Squat

Build to a Heavy Set of 3

Prep Work

A – Warm Up (use Ben’s or Coaches Pick)

B – Mobility

C – Movement Prep

Metcon (AMRAP – Rounds and Reps)

“Dilly Dilly”


2 Power Snatches (135/95)

4 Overhead Squats (135/95)

16/12 Calorie Row

*If you have more people than rowers, stagger by 1 minute, with no one owning a rower. If there is an open machine, any athlete is free to hop on.

**CompTrain WOD from 7/5/18


Optional Midline Work if time permits:

Tabata Hollow Rocks

8 Rounds of :20 On, :10 Off

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