CrossFit Ballwin – CrossFit
Those wanting to retest 18.1, can do so during todays metcon.
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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
Strength & Skill
Deadlift (6 Sets of 10 Reps )
Find a moderate to heavy weight & stick with it through all 6 sets. Set rest time between 90 – 120 seconds.
Metcon
Metcon (5 Rounds for reps)
3 AMRAP:
3 Handstand Push-Up
5 Front Squats
6 Burpees
-Rest 1 Minute-
**Repeat for a total of 5 cycles
Bar Weight:
Rx+ 185/125
Rx 135/95
Sc 95/65