St. Louis, St. Louis West – CrossFit WOD

STRENGTH/SKILL
HSPU practice
Power Cleans 5×3

WOD
5 min AMRAP:
10 Box Jumps (24/20)
100M Run

Rest 2 minutes

5 min AMRAP:
10 Wall Balls (20/14)
10 KBS (53/35)

Rest 2 minutes

5 min AMRAP
10 Pull Ups
10 Burpees

Strength/Skill

Handstand Push-ups

Power Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

Box Jumps/Run

Metcon (AMRAP – Rounds and Reps)

WB/KBS

Metcon (AMRAP – Rounds and Reps)

Pull-Ups/Burpees