Announcements
Join us for our Daddy and Me WOD on Father’s Day at 8:30AM
CrossFit Ballwin – CrossFit
Derrick Lehman
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
Strength & Skill
Keg – Ground to Overhead (5 rds of 8 reps)
Metcon
Charleston Chew (Time)
7 Rds for Time:
11 x Front Squat (135 / 95#)
10 x Push Jerk