CrossFit Ballwin – CrossFit

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Never Forget.

Warm-up

Warm Up #5 (Row) (No Measure)

Complete 2 rounds

Row 300m

20 x Air Squats

10 x Bent Rows

10 x Push Ups

10 x Hang Cleans

2/2 x Turkish Getup

Metcon

Want to choose a weight for the Bear Complexes that athletes could complete 15+ Push Press unbroken when completely fresh.

Metcon (Time)

Teams of 2 for Time:

Buy-In: 2001 Meter Row

5 rounds:

90m Zercher Sandbag Carry (150/100)

11 Bear Complexes (135/95)

Cash-Out: 2977 Meter Row

**Partners may break-up as needed.