CrossFit Ballwin – CrossFit
JoJo & Nay Nay
Warm-up
Partner Rowling (No Measure)
Bowling + Rowing
Strength & Skill
Clean and Jerk (Build up to slightly heavier than metcon weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
1 Deadlift
1 Full Clean
1 Front Squat
1 Push Jerk
**Movements can be broken up
Bar Weight:
Rx 225/155
Sc- Build up to a weight that is hard, but doable