CrossFit Ballwin – CrossFit

View Public Whiteboard

Warm-up

Warm Up #6 (Run) (No Measure)

Run 2 Laps

15 x Air Squats

10 x Push Ups

5 x Pull Ups

30 sec Hollow Hold

Metcon

“Tri-Sprint” – Time (Time)

For Time, in Teams of Two:

2 Mile Run

3 Mile Row

5 Mile Bike

*No more than the following before switching partner:

200m Run

300m Row

400m Bike
Run 3218 meters

Row 4828 meters

Bike 8046 meters