St. Louis – CrossFit WOD

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Weightlifting

Bench Press (5×5)

Tempo Work 31X1 for all working sets. Superset with 6 Strict weighted or unweighted pull ups or scaleto to 4-6 negatives or 8 tempo ring rows.

Metcon

Metcon (Time)

3 Rounds For Time

400m Run

24 Dumbbell Walking Lunges

12 Deadlifts

Rx 35s/25s & 185/125

Rx+ 50s/35s & 225/155

OSC/AOT

Metcon (No Measure)

Osc

5 Rounds of:

5 Tempo Hspu (scale to box)

30s Double F.Carry Hold

Aot

5-8 Rounds of:

5 Def. Tempo Hspu

30s Double F.Carry-ahap