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CrossFit Ballwin – CrossFit
Dan Giesler
Warm-up
Warm Up # 8 (Shuttle) (No Measure)
**Shuttle Distance Set @ 30 ft.
**Reps are down & back.
3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 24:
Teams of 3:
10 Kettlebell Swings (70/53)
Shuttle Sprint (30′ + 30′ + 30′)
10 Calorie Row
30′ Bear Crawl Back
**One Athlete working at a time.