CrossFit Ballwin – CrossFit
Morgan Barker
Warm-up
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
Metcon (Time)
Teams of 2, relay style for time:
Team Buy-In: 1 Mile Run
21-18-15-12-9 reps:
Thrusters
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…..so on with descending reps.