CrossFit Ballwin – CrossFit
Warm-up
Warm Up #5 (Row) (No Measure)
Complete 2 rounds
Row 300m
20 x Air Squats
10 x Bent Rows
10 x Push Ups
10 x Hang Cleans
10 x Alternating Step-Ups
Metcon
“ROWDY” (AMRAP – Rounds and Reps)
Teams of Two,
AMRAP 28:
Buy-In: 1200m Medball Run (20/14)
-alternate every 200m
In time remaining, as many rounds as possible of:
30 Power Cleans (95/65)
24 Box Jump Overs (24/20)
18 Thrusters (95/65)
*One Partner working at a time, divide reps as needed