CrossFit Ballwin – CrossFit
Warm-up
Warm Up #6 (Run) (No Measure)
200 Meter Run
2 Rounds:
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
200 Meter Run
Metcon
“QUEEN BEE” (Time)
In Teams of Two for Time:
1000 Meter Run
100 Ring Rows
75 Box Jump Overs (24/20)
75 Medball Squat Clean to Wall Ball (20/14)
50 Push Jerks (135/95)
50 Hang Power Cleans (135/95)
75 Medball Squat Clean to Wall Ball (20/14)
75 Box Jump Overs (24/20)
100 Ring Rows
1000 Meter Run
*Partners both complete run together, but can split the reps as needed
*Ring Rows begin with arms fully extended & finish with thumbs touching armpits