CrossFit Ballwin – CrossFit
Mary Hardy
Warm-up
Warm Up # 4 (Step Ups) (No Measure)
20/20 x Step Ups
3/3 x Turkish Get Ups
20 x Kettlebell Swings
10 x Push Ups
Strength & Skill
15 Minutes to Work on Gymnastic Skills
Metcon
Metcon (Time)
15-12-9-6-3 reps for time of:
Toes to Bar
Hang Squat Snatch
Thruster
Bar Weight:
Rx+ 115/75
Rx 75/55
Sc 45/35