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OUR BLOG

Friday Wod

By Wodify Admin | In WOD | on December 6, 2018

St. Louis – CrossFit WOD

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Weightlifting

Thruster (5-5-5-3-3-3-1-1-1)

9:00 EMOM

Min 1,2,3 x 5 reps (building)

Min 4,5,6 x 3 reps (building)

Min 7,8,9 x 1 rep(building)

Metcon

Metcon (Time)

6 Rounds For Time

6 Burpees

6 Pull Ups

6 Thrusters 75/55

Rx+ C2B 115/75

OSC/AOT

Metcon (Time)

2000m Row

*Every 500m STOP and complete a :45s Double KB Front Rack Hold (Osc) OR 15 Weighted 14/10 GHD Sit Ups (Aot)

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