CrossFit Ballwin – CrossFit

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Warm-up

Teams of 3

AMRAP 7:

200 Meter Empty Prowler

100’ Bear Crawl

10 Synchro Romanian Deadlifts

Strength & Skill

Prowler Push:

1. The Feet

Deadlifts:

1. The Feet

2. Move Prep

Weightlifting

Deadlift (Build up to a Heavy Set of 5 Reps)

Metcon

Deadlifts:

1st Bar: 30+ Reps When Fresh

2nd Bar: 25+ Reps When Fresh

3rd Bar: 20+ Reps When Fresh

Prowler: Men add 2×45# Plate and Women add 2×35# Plate

Ol’ Stanley (Time)

Teams of 3 | For Time (25 Minute Cap) :

100 Deadlifts (135/95)

400 Meter Prowler Push (45s/35s)

75 Deadlifts (185/135)

400 Meter Prowler Push (45s/35s)

50 Deadlifts (225/155)

400 Meter Prowler Push (45s/35s)