26October2016

CrossFit Ballwin – CrossFit

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Warm-up

Warm Up #8 (No Measure)

2 Rounds:

10 Calorie Row

10 Inch Worms

10 Scorpions

10 T-Twist

10 Air Squats

Strength & Skill

1000m Row (Time)

Max Effort 1000m Row

Metcon

Metcon (Time)

For Time:

21-18-15-12-9-6-3

Ring Rows

Reverse Alternate Lunges (115/85)

Hang Power Cleans (115/85)