St. Louis – CrossFit WOD

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Metcon (Calories)


12 Minute EMOTM:

Min 1-3: 5-10 Scap Pull-Ups W/1 Second Pause At The Top

Min 4-6: 10-20 Hollow Rocks (try hanging from bar)

Min 7-9: 5-10 Strict Pull Ups

Min 10-12: 5-10 Kipping Pull Ups

Pick reps you can maintain for all sets of each movement. If you don’t have un-assisted Strict Pull-ups than perform them assisted with a band. If you don’t have Kipping Pull-ups yet then perform Ring Rows instead.

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Every 1:30 x 5 sets each:

Odd: 5 Strict Press + 5-10 Diamond Push Ups

Even: 5 Pendlay Rows + 10 Band Pull Aparts

Alternate odd/even rounds. Build loading on the barbell movements as you see fit. Pendlay Rows should be done from a Dead Stop.

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32:00-40:00 (8x)

30 Seconds Ski/Bike/Row/Run Hard

30 Seconds Rest
Score your last 8 rounds of calories/reps. NOTE Press/Pendlay Rows.