CrossFit Ballwin – CrossFit

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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

HEAVY HANDS (AMRAP – Rounds and Reps)

In Teams of 2,

30 min AMRAP:

500m Row

20 Sandbag Over Shoulder (150/100)

20 Push-Up

500m Row

20 Pull-Ups

20 Box Jumps (24/20)

*Break-up reps as needed

*Every 50m counts as 1 rep

*Sub for Sand Bag can be Clean & Jerk with barbell or dumbbells. Weight should be moderate to heavy. If lighter on weight, increase reps to achieve intended stimulus.