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Join Coach Christen on Thursdays at 5:15 for her Go and Flow class.

CrossFit Ballwin – CrossFit

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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

2/2 x Turkish Getup

Metcon

Rowing Circles (3 Rounds for reps)

In teams of two:

0:00 – 12:00 – 2.1k Row, Max Clean and Jerks (115/80)

12:00 – 15:00 – Rest

15:00 – 24:00 –1.4k Row, Max Power Snatch (95/65)

24:00 – 27:00 – Rest

27:00 – 33:00 – 700m Row, Max Thrusters (75/55)

*Post max reps between partners with time remaining