CrossFit Ballwin – CrossFit
Adam Calvery
Warm-up
Warm Up #6 (Run) (No Measure)
Run 2 Laps
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
Metcon
Metcon (AMRAP – Reps)
AMRAP 30
Teams of 3:
10 Calorie Row
10 DB Thrusters
10 Renegade Rows
*Each partner completes 1 full round, then rotate.
**Renegade Rows are (L=1, R=2)
Weights:
Rx+ 65/45
Rx 50/35
Sc 30/15