24December2016

CrossFit Ballwin – CrossFit

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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 (Calories)

Teams of 3

AMRAP 25

Station 1: Cal Row

Station 2: 50 Ft Weighted Walking Lunge (60/35)

Station 3: Rest

*Rotate stations as partner finishes walking lunge,

score is total calories on the row