Tuesday July 4th: ONLY 9AM WOD- All other classes will be canceled

CrossFit Ballwin – CrossFit

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Dan Giesler


Junkyard Dog Warm-Up (No Measure)

*Partner A sits with legs extended and arms out

*Partner B jumps over one arm, then legs, then over the other arm of Partner A. That is 1 rep, complete 10 reps each.

**Partner A gets in a table top position or on all 4’s.

**Partner B jumps over Partner A (that’s 1 rep), then Partner A gets in a Downward Facing Dog position while Partner B crawls under Partner A (that’s rep 2). Each partner does 10 reps.


Metcon (Calories)

Partner AMCAP 17:

Partner 1,

12 DB Squat Cleans

8 Pull-Ups

Partner 2, completes as many calories on the rower as possible in the time it takes P1 to complete a full round.


Rx 50’s/30’s

Sc Wt: Moderate movable weight