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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