CrossFit Ballwin – CrossFit
Josh Jost
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:
Buy In: 1500m Row
30 Pull-Ups
40 20″ Step Over (50’s/35’s)
50 DB Snatch (50’s/35’s)
40 Deadlifts 225/155
30 Pull-Ups
Buy Out: 50 ft DB Bear Crawl (50’s/35s)