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https://games.crossfit.com/announcement/10574/games
CrossFit Ballwin – CrossFit
Karen Shebik
Warm-up
Warm Up #5 (Row) (No Measure)
Complete 2 rounds
Row 300m
15/15 x Step Ups
10 x Bent Rows
10 x Push Ups
10 x Hang Cleans
2/2 x Turkish Getup
Strength & Skill
1): Kipping (Skill Work)
2): Pull-ups (5 Sets of Max Reps )
3): Weighted Pull-ups (5 Sets of 4 (RPE of 7))
Metcon
Metcon (AMRAP – Rounds and Reps)
16 AMRAP:
Buy In: 50/40 Bike Cal
18 Wall Ball
25 Sit-Ups
36 Double Unders
Med Ball Weight:
Rx+ 30/20
Rx 20/14
Sc 14/10