Announcements

Join Coach Christen on Thursdays at 5:15 for her Go and Flow class.

CrossFit Ballwin – CrossFit

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Warm-up

Warm Up # 8 (Shuttle) (No Measure)

**Shuttle Distance Set @ 30 ft.

**Reps are down & back.

3 x Light Jog

2 x Crossover

1 x Walking Lunge

1 x Crocodile Walk

1 x Inch Worm

2 x Crossover

3 x Light Jog

Metcon

Three Stooges (Time)

Teams of 3

For Time (35 Minute Cap):

100/70 Calorie Row

100 Box Jump Overs (24/20)

100 Power Snatches (95/65)

800m Team Run

100 Power Snatches (75/55)

100 Box Jump Overs (24/20)

100/70 Calorie Row