CrossFit Ballwin – CrossFit

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Warm-up (No Measure)

Movement Specific Warmup:

1 min easy pace row

(Partner B Air Squats)

45 seconds medium pace row

(Partner B slow burpees)

30 seconds fast pace row

(Partner B up and down dog)

Dumbbell Snatch-


5 DB clean pulls

5 DB high pulls

5 DB muscle snatch

5 DB power snatch

ROWS 4 LIFE (AMRAP – Rounds and Reps)

Teams of Two

4 Rounds For Time:

100/80 Calorie Row

50 Squat Jumps

30 DB Snatch 50/35lbs

20 Lateral Burpee Over Rower