St. Louis, St. Louis West – CrossFit WOD

1 Mile Run
Rest to 12 Minutes
800M Run
Rest to 18 Minutes
400M Run

Team WOD – 10 Min AMRAP
4 person team, 3 working, one resting
10 Box Jumps
Strict Press (115/75)
Slam Balls (50/30)
Resting Station

Box jumper is timer, after 10, move to next station and take over and add to count. Score is total Strict Press and Slam Ball


1-Mile Run (Time)

Max Effort 1-Mile Run

800m Run (Time)

Max Effort 800m Run

400m Run (Time)

Max Effort 400m Run


Metcon (AMRAP – Reps)