St. Louis – CrossFit WOD

Warm-up

Metcon (No Measure)

10:00 Clock (2 rounds)

1:00 row

7 single arm press (each side)

14 good mornings (band OR empty bar)

7 single arm suitcase deadlift

:15-:30 handstand hold
after the general warm up. start prepping the deadlift weight and practice handstand push ups for wod.

Metcon

Damn Diane (Time)

3 Rounds:

15 Deadlifts

15 Strict Deficit Handstand Push-Ups

W 205 lb., 2-in. deficit

M 315 lb., 3.5-in. deficit

Metcon

Metcon (No Measure)

Post WOD 1 You will rest 5:00 before you either attack the 1000m row OR build to a new 1RM bench press (pick 1)

1000m Row (Time)

Max Effort 1000m Row

Weightlifting

Bench Press (1RM)