We still have room in our Quarterly Weightlifting Powerhouse Block beginning October 9th!

CrossFit Ballwin – CrossFit

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Manaswini Mishra


Warm Up #8 (No Measure)

2 Rounds:

10 Calorie Row

10 Inch Worms

10 Scorpions

10 T-Twist

10 Air Squats

Strength & Skill

L1: Kipping (Work on Kipping Movements)

L2: Pull-ups (5 Sets of MR)

L3: Weighted Pull-ups (5 Sets of 3-5 Reps w/ Increasing weight)


Metcon (AMRAP – Rounds and Reps)

With a continuously running clock perform 1 Deadlift & 1 Burpee the first minute, 2 Deadlifts & 2 Burpees the second minute, 3 Deadlifts & 3 Burpees the third minute, and so on. Continuing to add 1 rep for each minute until athlete cannot complete the required number of movements in the given minute.


Rx+ 315/205

Rx 225/155

Sc 155/105