Announcements
We still have room in our Quarterly Weightlifting Powerhouse Block beginning October 9th!
Join us on October 28th for our Barbells for Boobs Team WOD!
CrossFit Ballwin – CrossFit
Rebekah Sillman
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
Clean and Jerk (16 min; 1 rep every EVEN min.)
Metcon
Metcon (Time)
For Time:
15-12-9 reps
-Push Press
-Box Jumps
-Chest to Bar
Bar Weight:
Rx+ 185/125
Rx 135/95
Sc 115-95/75-65
Box Height:
Rx+ 30/24
Rx 24/20
Sc 20/Step-Ups