CrossFit Ballwin – CrossFit

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Team Awesomeness!


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 (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