CrossFit Ballwin – CrossFit

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Warm Up #6 (Run) (No Measure)

Run 2 Laps

15 x Air Squats

10 x Push Ups

5 x Pull Ups

30 sec Hollow Hold
Mobility: Quad Smash, Couch Stretch, Sink Mobile

Strength & Skill

Clean Complex (Build to a Moderate/Heavy Complex)

1 High-Hang Clean + 1 Hang Clean + 1 Clean


Metcon (AMRAP – Reps)

In 18 Minutes Complete as Many Ascending Reps as Possible:

Team Buy-In: 2000m Row

w/ Time Remaining

Ascending Ladder x2

-Cleans & Jerks

-Box Jumps

*Each partner must complete the round before advancing


Rx+ 155/105

Rx 135/95

Sc 95/65


Rx+ 30/24

Rx 24/20

Sc Adjustable