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
Strength & Skill
Clean and Jerk (EMOM 8: 1 Rep)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
15 Calorie Row
12 Burpee Box Jumps (24/20)
9 Clean and Jerks (135/95)