CrossFit Ballwin – CrossFit

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Warm-up (No Measure)


100 meter run

20 lunges

30 second dead hang

100 meter run

20 air squats

15 pushups

100 meter run

10 down, up dog

10 pull-ups

RUN CINDY RUN! (AMRAP – Rounds and Reps)

Teams of Two

40 minute AMRAP

Max Rounds of Cindy

1 round of Cindy:

5 Pullups,10 Pushups,15 Air Squats

*partner A will run every 400 meters while partner B does Rounds of Cindy.