CrossFit Ballwin – CrossFit

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Barbell Complex (light weight) (No Measure)

2 Rounds

2 Cycles w/ 6 Reps of:


-Bent Row

-Hang Clean

-Front Squat

-Push Press

-Back Squat

-Push Ups
Stretches: Pec/Lat, Couch Stretch, Instep

Strength & Skill

Choose A or B based on progression level.

A.: Pull-ups (4 Sets of Max Reps / Progression)

B.: Muscle-ups (4 Sets of Max Reps / Progression)


Metcon (Time)


Work Capacity

Complete with EMOM:

20 x Thruster

20 x Power Snatch

20 x Push Press

20 x Overhead Squat

20 x Front Squat

**On the Minute – 5 Burpees

Bar Weight: 95 / 65#