CrossFit Ballwin – CrossFit

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A-Aron Emerson

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

Strength & Skill

GOAT DAY

Pick two weaknesses that you want to work on. One must be body weight and one must be a Barbell/DB/KB movement.

EMOM 20:

1st Minute: Body Weight Movement

2nd Minute: Barbell/DB/KB Movement

Metcon

Metcon (Time)

5 Rounds for Time:

30 Double Unders

10 Deadlifts

15 Hand Release Push-Ups

Bar Weight:

Rx+ 275/185

Rx 185/125

Sc 135/95