CrossFit Ballwin – CrossFit
Coach Thomas Kauffman
Warm-up
Warm Up #5 (Row) (No Measure)
Complete 2 rounds
Row 300m
15/15 x Step Ups
10 x Bent Rows
10 x Push Ups
10 x Hang Cleans
2/2 x Turkish Getup
Strength & Skill
500m Row (Time)
Max Effort 500m Row
-3 Attempts at 500m Row
-Enter lowest time into Wodify
-Rest no more than 5 min between attempts
Metcon (3 Rounds for time)
Enter all 3 Rowing times here
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
30 Double
15 Toes to Bar
EMOM: Increase one rep every min, Power Clean
*Start 0:00 = 1 rep, 1:00 = 2 reps, 2:00 = 3 reps, etc. etc. 🙂
*Only count DU & T2B for score
Weights:
Rx+ 165/115
Rx 135/95
Sc 95/65