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OUR BLOG

friday wod

By Wodify Admin | In WOD | on July 16, 2020

Announcements

Members and Guests! Please do NOT cross the exercise perimeter of others to grab or put away equipment. Use the Green Hashed walkways to respect social spacing with others. Thank you!

St. Louis – CrossFit WOD

Warm-up

Metcon (No Measure)

10:00 flow

250m row OR 200m jog

10 single leg rdl (each leg)

10 single arm strict press

3-5 strict pull ups

Metcon

Metcon (Time)

for time

250m row

20 lateral burpees over bar

25 power snatch 95/65

20 lateral burpees over bar

25 power clean & jerk

250m row

rx+ 135/95

Weightlifting

Metcon (No Measure)

PICK 1 LIFT AND BUILD TO A TOUGH 3 REP POST WOD IN 10:00. NO TOUCH AND GO TODAY

Power Snatch (Tough 3)

Power Clean (Tough 3)

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