18August2016

CrossFit Ballwin – CrossFit

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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

Strength & Skill

15 Minutes to Work on Gymnastic Skills

Metcon

Metcon (Time)

For Time:

50-40-30-20-10, Calorie Row

25-20-15-10-5, Deadlift (155/105)