St. Louis – CrossFit WOD

Row: pick drill, then
5 easy pulls at 22; 5 hard pulls at 28
10 easy pulls at 22; 10 hard pulls at 28
15 – 15
20 – 20
15 – 15
10 – 10
5 – 5

Strength 5×5 front squats

WOD
6 rounds
row 300 m
10 barbell presses (33/45)
after odd rounds: 10 wall ball sit ups
after even rounds: 10 T2B

Metcon

The real workout

5 rounds for time
400M Run
30 Wall Balls (20#/14#)
30 Box Jump Overs (24″/20″)
1 Rope Climb / 3 Rope Standups
Rest 1 minute between rounds

Metcon (Time)

5 rounds for time
400M Run
30 Wall Balls (20#/14#)
30 Box Jump Overs (24″/20″)
1 Rope Climb / 3 Rope Standups
Rest 1 minute between rounds