04October2016

CrossFit Ballwin – CrossFit

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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

Strength & Skill

Shoulder Press ((5-5-5-5-5))

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

10 Ring Dips

10 Power Snatches (95/65)