Announcements
Join us for Hooverball and a BBQ on June 24th from 11-2 at New Ballwin Park!
CrossFit Ballwin – CrossFit
Karen Shebik
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
Deadlift (Build to a heavy 2 rep)
Metcon
Metcon (Time)
3 RFT:
600m Run
16 Deadlifts
60 Double Unders
Bar Weights:
Rx+ 315/205
Rx 225/155
Sc Wt: Moderately heavy, but able to rep with good form.