St. Louis, St. Louis West – CrossFit WOD
STRENGTH
2 Pos Power Snatch (hang/below knee) x1x2
WOD
4 Rounds
200M Run
12 Alternating DB Snatch (53/35)
12 Alternating Pistols
12 Push-ups
Rest 4 min between rounds
Record total working time (time on clock less 12 minutes)
COACHES: Plan for 32 minute WOD
Strength/Skill
2 Position Snatch (Snatch x1x1)
Metcon
Metcon (Time)
Rest 2 minutes between rounds. Subtract 6 minutes from total time on clock to get total working time.