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OUR BLOG

saturday wod

By Wodify Admin | In WOD | on July 10, 2020

Announcements

Members and Guests! Please do NOT cross the exercise perimeter of others to grab or put away equipment. Use the Green Hashed walkways to respect social spacing with others. Thank you!

St. Louis – CrossFit WOD

Metcon

Metcon (3 Rounds for reps)

3 sets:

set 1-8:00 AMRAP

1000/800m Row OR 800m Run Buy-in

2-4-6-8-10…

Dual DB Snatch 35s/25s

Lateral Burpee Over DBs

-Rest 2:00 b/t-

set 2-8:00 AMRAP

1000/800m Row OR 800m Run Buy-in

2-4-6-8-10…

Dual DB Clean & Jerk 35s/25s

30 Double Unders

-Rest 2:00 b/t-

set 3-8:00 AMRAP

1000/800m Row OR 800m Run Buy-in

remaining time max rep single arm thrusters 35/25

*Buy-ins are not counted in rep total

rx+ 50/35
each amrap will start with the choice of rowing or running. the first amrap will go 2 dual db snatches, 2 lateral burpees over dbs, 4,4…6,6…etc to the 8′. rest 2′. the second amrap will be slightly different by going 2 dual db c&j’s, 30 double unders, 4,30…6,30…etc, to the 8′ (so only add reps to the c&j’s NOT double unders) you may modify to 15-20 doubles if you are just starting to get the hang of them OR do 60 single unders. the last amrap will max reps of a single arm db thruster (switch arms as you see fit).

3-2-1 Let’s GOooo

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