CrossFit Ballwin – CrossFit

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Warm-up

Run Warmup

200 Meter Run

30 Seconds

Active Spidermans

Barbell Romanian Deadlifts

Mountain Climbers

Barbell Elbow Rotations

Push-up to Down Dog

Barbell Hang Muscle Cleans

Straight Arm Burpees

Barbell Strict Press and Reach

Metcon

Choose a barbell weight that you can cycle for sets of 3-5 at a time during the workout

New Benchmark Metcon (Time)

For Time:

Partner WOD

400 meter run

50 ring pushups

50 DB hang C&J 50/35 lbs

30 DB box step overs

400 meter run

40 ring pushups

40 DB hang C&J 50/35lbs

30 DB box step overs

400 meter run

30 ring pushups

30 DB hang C&J 50/35lbs

30 DB box step overs

400 meter run