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OUR BLOG

Friday Wod

By Wodify Admin | In WOD | on June 13, 2019

St. Louis – CrossFit WOD

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Weightlifting

High Hang Power Clean + High Hang Clean + Jerk (10x1x1x2)

New set every 1:30. Build as you see fit.

Metcon

Metcon (Time)

4 Rounds

15 DB Thrusters 35/25

30 Alternating V Ups OR 15 Toes to Bar

Rx+ 50/35

OSC/AOT

Metcon (AMRAP – Reps)

5:00 Amrap

Max Clean Complexes @ 70% Perform as many complex as possible in 5 minutes at 70% of your day’s Max. Just like we did with the snatch complexes on Tuesday.

Metcon (Distance)

Intervals of Bike,Row,Ski…YOU PICK Cardio of choice (just 1).

5:00,4:00,3:00,2:00,1:00

1:00 Rest between every interval.

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