CrossFit Ballwin – CrossFit
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 DL
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