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OUR BLOG

Friday Wod

By Wodify Admin | In WOD | on September 13, 2018

St. Louis – CrossFit WOD

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Metcon (No Measure)

20:00 Alt EMOM

E-bbjo’s 24/20

O-calorie row

– – -Rest 5:00- – –

10:00 Amrap

5-pull ups

10-push ups

15-air squats

20-abmat sit ups

Metcon (AMRAP – Reps)

20:00 Alternating EMOM

Even – BBJO’s 24/20

Odd – Calorie Row
ALOT of different strategies here…If you need to build every round you can. If you need to FLOW you will. If you want to really get after it, try hitting 10 BBJO’s every round in 30-45 seconds and complete a minimum of 15/12 calories on the rower. Don’t go ALL OUT and be all over the place!

Metcon

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 Amrap

5-Pull Ups

10-Push Ups

15-Air Squats

20-Abmat Sit Ups

OSC/AOT

Hang Snatch (Heavy 2)

Full Squat or Power is fine!

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