WOD for Friday 2/7

St. Louis, St. Louis West – CrossFit WOD

STRENGTH
In five or six attempts, build to a 3-RM Thruster

WOD
5 Minute AMRAP
135/95 lb. Thrusters x 5 reps
Pull-Ups x 10 reps
Then rest exactly five minutes, and then…
5 Minute AMRAP
Burpees x 10 reps
Wall Ball x 10 reps (20#/14# to 10′ Target)
Record Total Rounds and Reps (Yes, there’s math!)

Weightlifting

Thruster (3 Rep Max (3RM))

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Min + 5 Min AMRAP