09November2016

CrossFit Ballwin – CrossFit

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Warm-up

Coaches Challenge: (No Measure)

Metcon

Metcon (4 Rounds for reps)

4 Rounds: Fight Gone Bad Style

1 min DB Snatches (hang) and must alternate arms, 50/30

1 min DU

1 min ohwl, 25/15

1 min sit ups

1 min rest