13July2016

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

Strength & Skill

Back Squat (5 Sets of 5 Reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

4 Burpees

8 Pistols

16 KB Snatch (53/35)