09Aug2017

CrossFit Ballwin – CrossFit

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Amber Dennison

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

Strength & Skill

Snatch (15 min to find 1RM )

Metcon

Metcon (AMRAP – Rounds)

PARTNER 17 AMRAP:

13 Cal Row

9 Toes to Bar

5 Thrusters

Weights:

Rx+ 155/105

Rx 115/85

Sc 95/65

*Partners alternate movements