CrossFit Ballwin – CrossFit

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Morgan Barker


Warm Up # 4 (Step Ups) (No Measure)

20/20 x Step Ups

3/3 x Turkish Get Ups

20 x Kettlebell Swings

10 x Push Ups


Metcon (Time)

Teams of 2, relay style for time:

Team Buy-In: 1 Mile Run

21-18-15-12-9 reps:


Hang Power Cleans

150m Row

Bar Weight:

Rx+ 135/95

Rx 95/65

Sc 75/45-35

*Both partners run

*Partner one completes first full round of 21 Front Squats, 18 HPC, 150m Row; then tags partner whom completes 21 Front Squats, 21 HPC, 150m Row… on with descending reps.