22September2017

by | Sep 22, 2017 | WOD

CrossFit Ballwin – CrossFit

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Alexa Joly

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: 300 Heavy Rope Single Unders

6 Front Squats

25 Pull-Ups

6 Front Squats

35 OHKBS

6 Front Squats

45 Med Ball Cleans (20/14)

6 Front Squats

55 Wall Balls (20/14)

6 Front Squats

Buy-Out: 300 Heavy Rope Single Unders

Bar Weight:

Rx+ 205/145

Rx 155/105

Sc 115/75

Kettlebell Weight:

Rx+ 70/53

Rx 53/35

Sc 35/26-18