St. Louis – CrossFit WOD
A.) Bench Press-4×5 reps, AHAP
B1&B2 (2-3 super sets)
B1.) DB row 8-12reps
B2.) band pull aparts 8-12
WOD
5RFT
5 HSPU
10 Pull Ups
15 Long Jumps
Bench Press (Bench Press Heaviest set of 4 for 5 reps)
Metcon (Time)
5 RFT
5 HSPU
10 Pull Ups
15 Long Jumps