St. Louis, St. Louis West – CrossFit WOD

Four sets of:
Bench Press x 2-4 reps @ 20X1
Rest 90 seconds
Ring Rows x 8-10 reps @ 2111
(get your body as horizontal as possible and stay rigid throughout the movement – tight butt and gut!)
Rest 90 seconds

In three minutes, complete the following:
20 Kettlebell Swings
Run 400 Meters
Double-Unders x Max Reps

Score the number of double-unders completed in each set, for a total of three sets. Rest three minutes between sets.


Bench Press

Ring Rows


Metcon (AMRAP – Reps)