St. Louis, St. Louis West – CrossFit WOD

30 Minute AMRAP
Team of 3 working 1 person at a time, team completes one movement before moving on to the next
Challenge: Team of 2 persons

“Get a Grip”
10 Pullups / Banded Pullups / Ring Rows (no jumping PU for this)
20 KBs (53#/35#)
40 Meter Pinch Grip Plate Carry (45#/25#)

Metcon

30 Minute AMRAP
Team of 3 working 1 person at a time, team completes one movement before moving on to the next
Challenge: Team of 2 persons

Metcon (AMRAP – Rounds and Reps)

“Get a Grip”
10 Pullups / Banded Pullups / Ring Rows (no jumping PU for this)
20 KBs (53#/35#)
40 Meter Pinch Grip Plate Carry (45#/25#)