Workout of the Day: Wednesday, 09-October-2019

CrossFit Memorial Houston – CrossFit

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Free 1st Time Tryout for Friends Saturday’s 8:30am

Metcon (Time)

“WOW Air”

3 Rounds:

50 Air Squats

400 Meter Run

30/24 Calorie Row

200 Meter Wreck Bag Run (50/35)

Bonus

Optional: Afterparty

On the Minute x 10 (2 Rounds):

Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)

Minute 2 : 12 Toes to Bar

Minute 3: 16 Single Arm Dumbbell Hang Clean and Jerks (50/35)

Minute 4: Handstand Walk Practice

Minute 5: 12/9 Calorie Ski Erg or Assault Bike

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