CrossFit Ballwin – CrossFit

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Oh, Bob.

Crossover Symmetry Warm-Up (No Measure)

Movement – Band – Reps

Row – H – 10

Reverse Fly – L – 10

Pulldown – H – 10

90/90 – L – 10

Scaption – L – 10

Incline Plus – H – 10

Victory – L – 10

**Refer to CS chart for band positions & band tension.

Crossfit Medley (Time)

Partner WOD for Time:

Buy in:1 mile synchro run

Fran (21-15-9):

Thrusters 75/55lbs

Pullups

Dianne (21-15-9):

Deadlift 185/135

HSPU

Karen:

150 WBS 14/10lbs

Buy out: 1 mile synchro run

*split reps as needed

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes