St. Louis, St. Louis West – CrossFit WOD

Three sets of:
Walking Lunges with DBs x 20 steps @ 1010
(use the heaviest DBs you can handle while following the tempo prescription)
Rest 60 seconds
Side Plank Hold x 30-45 seconds each side
Rest 60 seconds

For time:
400 Meter Run
30 Front Squats (Heavy)
30 Burpees
400 Meter Run
(Challenge yourself by going as heavy and high as you can handle. The weight you select should be heavy enough to require you to break the 30 reps into 3-5 sets.)


Dumbbell Walking Lunges

Side Planks


Metcon (Time)