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
Mobility:
1) Single Leg Flexion
2) 3rd World
3) Band Pull
Strength & Skill
Thruster (2-2-2-2-2)
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups