CrossFit Ballwin – CrossFit
Warm-up
Barbell Complex (light weight) (No Measure)
2 Rounds
2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Mobility:
1) Front Rack
2) Single Leg Flexion
Strength & Skill
Front Squat (5 Sets of 3 Reps)
Metcon
Metcon (Time)
3 RFT:
6 Hang Power Cleans (165/115)
9 Front Squat (165/115)
400m Row