St. Louis West, St. Louis – CrossFit WOD
WOD
2 Minutes of Rowing (calories)
Rest 60 seconds
Complete as many rounds and reps as possible in 2 minutes of:
Wall Ball Shots x 10 reps
Burpees x 10 reps
Rest 60 seconds
Complete as many rounds and reps as possible in 2 minutes of:
Pull-Ups x 10 reps
Push-Ups x 10 reps
Rest 60 seconds
Complete as many rounds and reps as possible in 2 minutes of:
Box Jumps x 10 reps
Sit-Ups x 10 reps
Rest 60 seconds
Rotate through the circuit three times for max reps/cals completed at each station.
Metcon
Metcon (Calories)
Metcon (AMRAP – Reps)
Wall ball/burpees
Metcon (AMRAP – Reps)
pullups/pushups
Metcon (AMRAP – Reps)
box jump/situps