St. Louis, St. Louis West – CrossFit WOD


Bulgarian Split Squats (4 sets x 6-8 reps ea leg @ 40X0)

Four sets of Bulgarian Split Squats
6-8 reps each leg @ 40X0
Rest 90 seconds between rounds


Metcon (AMRAP – Reps)

“Just Nine Minutes”
Three sets of max rounds of:
60 seconds of Hang Power Cleans
(Elbows must come high & hips must open fully)
60 seconds Front Squats
60 seconds Push Press
(95#/65#) – Scale up or down to make continuous motion a reasonable goal!