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OUR BLOG

Saturday wod

By Wodify Admin | In WOD | on July 24, 2020

St. Louis – CrossFit WOD

Metcon (AMRAP – Rounds and Reps)

10:00 amrap

10 squat clean + thruster 95/65

20 box jumps 24/20

– – – rest 3:00 – – –

1 mile run

– – – rest 3:00 – – –

12-15 minutes for quility of:

1:00 hollow hold

10 slow/controlled stiff legged deadlifts (empty bar or light) OR 10 glute ham raises

* :45 second single leg glute bridge r/l (qauality reps and all on one leg then the other.)

*elevate foot on plate, small box, bench, etc.

1-Mile Run (Time)

Max Effort 1-Mile Run

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