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Monday Wod

By Wodify Admin | In WOD | on September 8, 2019

St. Louis – CrossFit WOD

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Front Squat (5×1)

Build to a heavy single, up to 82.5% of 1rm or complete all sets at 82.5%


Metcon (4 Rounds for time)

4 Rounds, New Round Every 6:00:

63 Double Unders

21/18 Cal Row or Ski

7 Power Snatches



For today’s metcon, complete each round as fast as you can and then rest the remainder of the 6:00. The goal should be be to complete these in 3-4 minute rounds. You may change your weights across rounds if you think you can add and still have some rest time following each set. Every round is scored separately.


Metcon (Weight)

3 Rounds

50’ DB Walking Lunges

35 Abmat Sit Ups
May sub ghd Sit ups and complete 15-25 each round in replace of Abmat Sit ups. For the lunges, hold the DBs however you would like. Weight prescribed should be challenging but no breaks once you start the lunge set each round.

Metcon (No Measure)

3 Sets

30s Wall Sit

1:00 Reverse Sled Drag (Mod)

30s Side Plank R/L

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