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CrossFit Ballwin – CrossFit


Great start to Operation Everest

Warm-up

Warm Up #5 (Row) (No Measure)

Complete 2 rounds

Row 300m

15/15 x Step Ups

10 x Bent Rows

10 x Push Ups

10 x Hang Cleans

2/2 x Turkish Getup

Strength & Skill

Back Squat (5 Sets of 5 Reps (80-85% 1RM)

Warm up to 80 to 85% 1RM & maintain though all 5 sets.

Metcon

Metcon (Time)

21-15-9 Reps for Time:

Dumbbell Cluster

Pull-Ups

Weights:

Rx+ 50/35 & (Chest to Bar)

Rx 35/25

Sc 25/15-10 & Jumping Pull-Ups