CrossFit Ballwin – CrossFit
Team Awesomeness!
Warm-up
Warm Up #5 (Row) (No Measure)
Complete 2 rounds
Row 300m
15/15 x Step Ups
10 x Bent Rows
10 x Push Ups
10 x Hang Cleans
2/2 x Turkish Getup
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner 23 AMRAP:
20 Wt’d Walking Lunges
10 DB G2OH
150m Farmer Carry
20 T2B
DB Weights:
Rx+ 65/45
Rx 50/35
Sc Moderate weight, able to rep 6-8 unbroken
*Lunges, G2OH & Farmer Carry are performed with 2 DBs
*Break Up as needed