St. Louis, St. Louis West – CrossFit WOD

STRENGH/SKILL
3 Rounds
Max Set Dead Hang Pull Up
Rest 90 seconds
Renegade Rows 10 Alternating
Rest 90 seconds

WOD
“Bane”
10-9-8-7-6-5-4-3-2-1
Deadlift (185/135)
Burpee Box Over (24/20)

Strength/Skill

Pull-ups

Renegade Row

Metcon

Metcon (Time)