St. Louis, St. Louis West – CrossFit WOD
STRENGTH/SKILL
Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 20 seconds
Tall Box Jumps x 5 reps @ 13X1
Rest 3 minutes
WOD
Every three minutes, for a total of five sets, complete the following:
Power Clean x 6 reps
(use 75-80% of weighted used for three singles)
Hand-release Push-Ups x 12 reps
Run 300 meters