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Monday WOD

By Wodify Admin | In WOD | on March 19, 2017

St. Louis – CrossFit WOD


Metcon (4 Rounds for time)

4 Cycles Of:

12-Front Squats

9-Hang Cleans

6-Push Jerk

You Pick Your Weight…

75/55, 95/65, 115/75, 135/95, 155/105
Pick a weight you can push to go unbroken on your front squats for your earlier rounds. Remember, form over technique. If you want to start lighter to build confidence that’s fine. However long it takes, rest that amount of time before starting the next round.


Metcon (AMRAP – Rounds and Reps)

15:00 Amrap

Increasing Ladder Of

Calorie Row 9,12,15,18,21,24…etc. increasing by 3 calories.

Power Cleans

3,4,5,6,7,8…etc. increasing by 1 power clean.

Beginner: 75/55

Intermediate: 115/75

Advanced: 155/105
Pick which style of athlete you are and bring your intensity. EVERYONE RX’s today!

How to score today’s Amrap:

Round 1 is the 9&3

Round 2 is the 12&4

Round 3 is the 15&5



Metcon (No Measure)

3 Rounds Of:

:40 Tuck Sit

20-Shoulder Taps

20-Abmat Sit Ups

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