CrossFit Ballwin – CrossFit
Warm-up
Barbell Complex (light weight) (No Measure)
2 Rounds
2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Mobility:
1) Single Leg Flexion
2) Band Pull
3) Front Rack Mobility
Strength & Skill
Clean and Jerk (EMOM 10: 1 Rep – Building in weight)
Metcon
Metcon (Time)
4 RFT:
25 Wall Balls (20/14)
5 Clean and Jerk (185/135)
400m Run
*400m Run = House 313*