CrossFit Ballwin – CrossFit
Warm-up
Barbell Complex (light weight) (No Measure)
2 Rounds
2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Stretches: Floor Sweep, T-Twist/Scorpion, Couch Stretch
Metcon
Metcon (Time)
04Nov2015
Complete for Time:
60 x Double Unders
50 x Cal Row
40 x Power Snatch
30 x Hand Release Push-Up
20 x Box Jump
10 x Muscle-Up
**Scaled for 1 x M.U.
3 x Chin-Ups / False Grip Rings Rows
3 x Ring Dips
Cash Out
10-15 Minute Mobility Work