CrossFit Ballwin – CrossFit

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Barbell Complex (light weight) (No Measure)

2 Rounds

2 Cycles w/ 6 Reps of:


-Bent Row

-Hang Clean

-Front Squat

-Push Press

-Back Squat

-Push Ups
Stretches: Classic Posterior Chain Floss, Couch Stretch, Band Pull

Strength & Skill

Clean Segment Pull (5 Sets of 3 Reps)

Pausing the Clean into three different positions, then driving at the finish. Positions: 1″ off the floor, knee, hips and then finish.


Metcon (AMRAP – Reps)


Reach as far as possible in 13 minutes with the ascending rep scheme:


Handstand Push-Ups

Back Squat (155 / 110#)