St. Louis – CrossFit WOD

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Weightlifting

1 Strict Press + 2 Push Press + 3 Push Jerk (X1x2x3)

Pressing Complex. Build to a heavy set.

2 Push Press + 3 Push Jerk (X2x3)

Once you fail a strict press, move on to the next complex and complete 2 push presses and 3 push jerks.

Push Jerk (3RM)

Once you fail to complete 2 push presses move on to the next complex and complete 3 push jerks and finish finding your heaviest set of 3.

Metcon

Metcon (AMRAP – Reps)

3 Rounds (max reps)

1:00 Ring Rows

1:00 Hand Release Push Ups

1:00 Dead Hang (from bar)*

1:00 Double Unders

1:00 Calorie Bike

1:00 Rest
Every second hanging counts as 1 rep each.

OSC/AOT

Metcon (Time)

800m Sled Walk (forward)
Keep it at a weight you can stay UB.

Metcon (Weight)

3x100m R/L (alternating) Single Arm Farmers Carry
Pick a weight you can get all 100m UB every round.