CrossFit Ballwin – CrossFit

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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