St. Louis, St. Louis West – CrossFit WOD

Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
Rest 90 seconds

In teams of two, complete as many rounds and reps as possible in 10 minutes of:
20 Wall Ball Shots
200 Meter Run
(This workout will be conducted as a relay – Partner A must complete all 20 wall ball shots and the 200 meter run before Partner B can begin his/her wall ball shots.)

Back Squat (6-8 reps @ 30X1)

Single-Arm Dumbbell Row


Metcon (AMRAP – Rounds and Reps)