CrossFit Ballwin – CrossFit
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