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WOD

Tuesday WOD

St. Louis – CrossFit WOD

Weightlifting

Shoulder Press (5×8)

Alternate with a set of 10 DB rows each arm.

Metcon

Metcon (Time)

5 Rounds

16/10-Calorie Row

10-Burpees Over Bar

6-Squat Cleans

Rest 1:30 Between Rounds

75/55

95/65

135/95

185/125
Choose a load you can keep INTENSITY with. These sets of 6 should either be UB or quick singles even when tired. Finish each round as strong as possible.

OSC

Metcon (No Measure)

12:00 Amrap (For Quality)

10-Upright Barbell Rows

100′-Single Arm Overhead Walk (carry 150′ with each arm)

10-Tall Lateral Step Ups

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