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