St. Louis, St. Louis West – CrossFit WOD

Front Racked Reverse Lunges

3 Sets:
A1. Front-Rack Barbell Reverse Lunge x 8-10, Start with moderate to heavy set of 10 and build to heaviest set of 8
A2. Pendlay Row x 8-10
A3. Barbell Rollout x 10

Metcon (AMRAP – Rounds and Reps)

AMRAP 8
200m Farmer’s Walk (53/35# KB or 50/35# DB per hand, Rx+ 70/53)
7 KB SDLHP (53/35, Rx+ 70/53)
10 Pistols

Metcon (AMRAP – Reps)

AMRAP 2
Med Ball Situps (30/20)