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OUR BLOG

Friday Wod

By Wodify Admin | In WOD | on May 9, 2019

St. Louis – CrossFit WOD

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Weightlifting

Hang Clean + Jerk (10×1)

New set every 1:30. Build across your sets.

Metcon

Metcon (Time)

15-12-9 Of:

Thrusters

Pull Ups

Power Cleans

Toes To Bar

Rx 95/65

OSC/AOT

Hang Snatch (5×1)

Warm as needed and then once it feels heavy starting counting reps. 5 heavy singles and add as you see fit.

Metcon (2 Rounds for calories)

Tabata Assault Bike

Rest 4:00

Tabata Assault Bike
8 rounds of :20/:10, rest 4:00 and repeat.

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