CrossFit Ballwin – CrossFit

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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


2 person Teams

Part A

18 min AMRAP

Ascending Ladder


Ring Dips

100 meter sprint btwn sets

-4 minute rest-

Part B

18 min AMRAP

Ascending Ladder


Devil Presses 40/25lbs

15 calorie row btwn sets

* Ring Dips & Devil presses are the only reps that count

RX+- Strict ring dips, 50/35lbs Devil Presses

Scaling options:

Ring Dips- bench dips, jump up dips

Devil Presses- pick a weight you can do 10 reps unbroken when fresh.