16APR2018

CrossFit Ballwin – CrossFit

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Warm-up

Warm Up #6 (Run) (No Measure)

Run 2 Laps

15 x Air Squats

10 x Push Ups

5 x Pull Ups

30 sec Hollow Hold

Strength & Skill

Shoulder Press (6 Sets of 3 Reps (90% 1RM))

Metcon

Metcon (6 Rounds for reps)

6 Rounds of:

2 AMRAPs

200m Sprint

Max Snatches w remaining time

-Rest 1 Minute

Prescriptions:

Rx+ 165/110

Rx 135/95

Sc 95/65-55