St. Louis, St. Louis West – CrossFit WOD
STRENGTH/SKILL
1 Mile Run
Rest to 12 Minutes
800M Run
Rest to 18 Minutes
400M Run
WOD
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
Strength/Skill
1-Mile Run (Time)
Max Effort 1-Mile Run
800m Run (Time)
Max Effort 800m Run
400m Run (Time)
Max Effort 400m Run