CrossFit Ballwin – CrossFit

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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