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OUR BLOG

Monday Wod

By Wodify Admin | In WOD | on February 10, 2019

St. Louis – CrossFit WOD

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Weightlifting

Back Squat (4×4)

Increase the weight you used last Monday by 2%. If you missed that squatting session, select a weight that will make your final 1-2 reps of each set extremely difficult.

Metcon

Metcon (Time)

5 Rounds For Time

25 Air Squats

20 Box Jump Overs 24/20

15 Swings 53/35

OSC/AOT

Metcon (Time)

10x:10/:50

Assault Bike “hard”:10s/

“recovery”:50

AOT Start the Assault bike off with 100/70 for time. Rest 1:00 then complete the 10x:10/50

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