St. Louis, St. Louis West – CrossFit WOD
WOD
“Fight Gone Bad”
3 Rounds EMOM
Wall Ball (20/14)
SDLHP (75/53)
Box Jump (20)
Push-Press (75/53)
Row (Cal)
Rest
STRENGTH
3 Position Power Clean (High hang/Mid-thigh/Below Knee) 1x1x1 15-20min of work
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest