St. Louis, St. Louis West – CrossFit WOD


Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP

200M Run

25M Prowler Push (140# added/70# added if outdoor – 70# added/30# added indoor rubber floor brakes)

200M Run

10 Power Cleans (135#/95#)

6 Back Racked Lunges

1 Rope Climb 14′

(STL) – Run to upper lot. Push prowler to 200M line or away from it 25M

(STLW) – Run to 200M mark and back. Push prowler when you get back to door