CrossFit Ballwin – CrossFit
Lisa Naes
Warm-up
Warm Up #5 (Row) (No Measure)
Complete 2 rounds
Row 300m
15/15 x Step Ups
10 x Bent Rows
10 x Push Ups
10 x Hang Cleans
2/2 x Turkish Getup
Strength & Skill
12 EMOM:
EVEN’s Ring Dips (Strict)
ODD’s Power Cleans
Ring Dips (5-8 Reps every ODD minute)
Power Clean (2 Reps every EVEN minute)
Metcon
Metcon (Time)
30-20-10 reps for time of:
DB Thrusters
Toes-to-bars
Dumbbell Weight
Rx+ 50/35
Rx 35/20
Sc 20/10