CrossFit Ballwin – CrossFit
Dave Lauter
Warm-up
Warm Up #6 (Run) (No Measure)
Run 2 Laps
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
Metcon
Metcon (Time)
For Time
400m Backwards Run
40 OHKBS
30 Burpees
20 Ring Dips
10 KB Snatch*
800m Forwards Run
10 KB Snatch *
20 Ring Dips
30 Burpees
40 OHKBS
400m Backwards Run
*KB Snatch = 10 each side
KB Weights:
Rx+ 70/53
Rx 53/35
Sc 44/26