CrossFit Ballwin – CrossFit
Warm-up
Warm Up #5 (Row) (No Measure)
Complete 2 rounds
Row 300m
20 x Air Squats
10 x Bent Rows
10 x Push Ups
10 x Hang Cleans
10 x Alternating Step-Ups
Metcon
“OLD FASHION” (AMRAP – Reps)
33 AMRAP, Teams of Two:
100/70 Cal Row
40 Dumbbell Snatches (50/35)
40 Medball Cleans (20/14)
100/70 Cal Row
40 Toes to Bar
40 Box Jump Overs (24/20)
100/70 Cal Row
40 Dumbbell Hang Clean & Jerk (50/35)
40 Wall Balls (20/14)
*Partners break up as needed