Announcements
Join us on October 28th for our Barbells for Boobs Team WOD!
CrossFit Ballwin – CrossFit
Teresa Koebbe
Warm-up
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
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…..so on with descending reps.