CrossFit Ballwin – CrossFit
9/11 Memorial WOD
Warm-up
Warm Up # 8 (Shuttle) (No Measure)
**Shuttle Distance Set @ 30 ft.
**Reps are down & back.
3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog
Metcon
Metcon (Time)
Teams of 2:
Buy-In: 2001 Meter Row
9 rounds:
11 Toes to Bar
11 KB OH Walking Lunge
11 Bear Complex
*Teams break up reps, as needed.
KB OHWL Weight:
Rx+ 53’s/35’s
Rx 35’s/18’s
Sc 10 Plate/Unweighted
Bear Complex Weight:
Rx+ 115/80
Rx 95/65
Sc 75/55
Barbell Complex Movements:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press