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Wednesday WOD

St. Louis – CrossFit WOD


Metcon (3 Rounds for reps)

0:00-10:00 –

10 minute EMOTM: Toes-to-bar/Knees-up/Kips

Pick a quantity of reps you can maintain for all 10 sets. Regardless

of what you are doing you should be performing a minimum of 5 reps.

Focus here should be skill/technique, work on a movement pattern that

you can properly kip with.

10:00-20:00 –

10 minute AMRAP:

5 Ring Rows

10 Push-ups

15 Air Squats

***Rest 2:30 after complete.


– Every 1:30: 1 Strict Press + 5 Push Press

Start around 70% of your 1RM. Build as heavy as deemed fit.

***Rest 2 minutes after the last set.


– 8 minute AMRAP:

10 Dumbbell Hang Power Cleans 35/25

10 Dumbbell Front Squats 35/25

10 Dumbbell Shoulder-to-Overhead 35/25

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