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OUR BLOG

Thursday Wod

By Wodify Admin | In WOD | on November 7, 2018

St. Louis – CrossFit WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

30:00 Amrap

Row/Bike/Run

100m Double Front Rack Carry

*8 R/L Med Ball Rot. Throw

8 R/L S.A. Ring Row

Row/Bike/Run

100m S.A. Farmers Carry

:60 Forearm Plank

16 Air Squats

Run 200m

Row 250m

Bike .4k

*Standing throw across body into the wall (brick wall only!)

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