Join us on October 28th for our Barbells for Boobs Team WOD!

CrossFit Ballwin – CrossFit

Teresa Koebbe


Warm Up # 4 (Step Ups) (No Measure)

20/20 x Step Ups

3/3 x Turkish Get Ups

20 x Kettlebell Swings

10 x Push Ups


Metcon (Time)

Teams of 2, relay style:

21-18-15-12-9 reps

Front Squat

40 Double Unders

300m Row

Bar Weight:

Rx+ 205/145

Rx 155/105

Sc 115-95/80-65

*Partner one completes first full round of 21 Front Squats, 40 DU’s, 300m Row; then tags partner whom completes 21 Front Squats, 40 DU’s, 300m Row… on with descending reps.