19July2017

CrossFit Ballwin – CrossFit

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Elise Bakalor

Warm-up

Warm Up #6 (Run) (No Measure)

Run 2 Laps

15 x Air Squats

10 x Push Ups

5 x Pull Ups

30 sec Hollow Hold

Metcon

Metcon (Time)

For Time:

50 Deadlift (135/95)

50 Wall Walks

50 Push-Ups

50 Clean & Jerk (135/95)

50 Pull-Ups

50 Strict Press (75/55)

50 Cal Row

50 Wt’d Step Overs (20″)

50 Knees to Elbows

Wt’d Step Overs:

Rx 35’s/25’s

Rx 15’s/10’s