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

“10 out of 10” (2 Rounds for reps)

In teams of two,

AMRAP 15:

10 Double DB Lunges (50/35#)

10 Deadlifts (185/125#)

10 Lateral Bar Burpee

-Rest 5 Minutes

AMRAP 15:

10 Chin-Ups

10 Double DB Push Press (50/35#)

10 Box Jump Overs (24/20)

-Partners alternate movements