CrossFit Ballwin – CrossFit
Steve Ryman
Warm-up
Warm Up # 4 (Step Ups) (No Measure)
20/20 x Step Ups
3/3 x Turkish Get Ups
20 x Kettlebell Swings
10 x Push Ups
Strength & Skill
Deadlift (5-5-5-3-3-3)
Metcon
Metcon (Time)
For Time:
10-8-6-4-2
Deadlifts
Bar Facing Burpees
Pull-Ups
**200m Run between rounds
Weights:
Rx+ 315/215
Rx 225/155
Sc 165/115