CrossFit Ballwin – CrossFit
Melisa Self
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
Metcon (Time)
Partner WOD for Time:
Active: 150 Cal Row
Hold: Pull-Up Bar Hang
Active: 150 Burpees
Hold: Air Squat
Active: 150 Wall Balls (20/14)
Hold: Deadlift Hold (135/95)
**One partner working at “Active” movement, one partner in resting “Hold”
**If “Hold” movement is released, “Active” reps are not counted.