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WOD

Friday Wod

St. Louis – CrossFit WOD

Metcon

Metcon (3 Rounds for time)

15-12-9

Thrusters 45/35

Pull Ups

– – Rest 5:00 – –

12-9-6

Thrusters 75/55

Pull Ups

– – Rest 5:00 – –

9-6-3

Thrusters 105/70

Pull Ups

Rx+ 75/55 105/70 135/95
All couplets are scored separately. You should have 3 different times.

OSC

Shoulder Press (5×2)

AOT

Metcon (Time)

3 Rounds

12/8 Assault Bike Cals

12-TTB’s

12-Burpees

Rest 2:00 Between Rounds

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