St. Louis, St. Louis West – CrossFit WOD

5 sets of:

Shoulder Press (2 Reps)

Strict press twice as heavy as you can, then immediately with same weight:

Push Press (Max Reps @ 10X1)

Rest 15 seconds then:

Push-Up (Max reps in 45 secs)

Standard push-up
(practice PERFECT plank position – no snaking or loss of mideline integrity)

Rest 2-3 minutes then repeat.


Every minute on the minute for 10 minutes:

Metcon (AMRAP – Reps)

DB or Barbell Ground to Overhead x 7 reps
3 Burpees

Work up as heavy as you can, but don’t let your ego get the best of you. If you fail to complete your set within the minute, finish it and then rest the remainder of the minute you ran into. Note total number of rounds or reps completed.