Fri 7/11/14 WOD

St. Louis, St. Louis West – CrossFit WOD

“Front Squats
1×8 @ “”Blank Bar””
1×5 @ 50%
1×4 @ 60%
1×3 @ 70%
1×2 @ 80%
1×1 @ 90%
1×1 @ 100%
1×1 @ 100%+ if made 100%”

WOD
5 Minute AMRAP
10 KBs (70#/53#)
10 KB SDLHP (70#/53#)
40M Bear Crawl (4x10M)
– Rest 2 Minutes
Begin a second 5 Min AMRAP where you ended the first
10KBs (70#/53#)
10 KB SDLHP (70#/53#)
40M Bear Crawl (4x10M)

Score (Rounds & Reps)

Front Squat (Establish 1RM)

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP
10 KBs (70#/53#)
10 KB SDLHP (70#/53#)
40M Bear Crawl (4x10M)
– Rest 2 Minutes
Begin a second 5 Min AMRAP where you ended the first
10KBs (70#/53#)
10 KB SDLHP (70#/53#)
40M Bear Crawl (4x10M)