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OUR BLOG

Thursday Wod

By Wodify Admin | In WOD | on June 5, 2019

St. Louis – CrossFit WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

35:00 Amrap

20/15 Assault Bike Calories

100M Farmers Carry

25/20 Calorie Row

100 Single Unders

200m Run (holding a KB)

12 Burpees
Start anywhere you want. Pick KBs you cab walk the full 100m without sitting them down at the beginning of the wod. You can do double unders if you would like.

OSC/AOT

GHD Sit-up (3×20)

Rest as needed between.

Metcon (Weight)

Midline

4 Rounds

500m Row (Nasal Only)

1:00 Dbl KB FR hold

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