St. Louis, St. Louis West – CrossFit WOD

Barbell Back Rack Walking Lunges

Metcon (AMRAP – Rounds and Reps)

12min Amrap

50 box jumps (24/20)

40 bar facing burpees

30 front squats (165/115)

20 shoulder to overhead

10 muscle ups

Scale barbell weight as needed, you’ll be using the same weight for both front squats and shoulder to overhead, NO stripping weight today.

Scale 10 muscle ups to 10 burpee pull ups.