St. Louis, St. Louis West – CrossFit WOD
STRENGTH
Front Squat @ 20X1
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weigh
Rest 2-3 minutes between sets
WOD
Complete as many reps as possible in 7 minutes of:
7 Handstand Push-Ups
7 Front Squats (95/65 lbs)
7 Toes to Bar