30June2016

CrossFit Ballwin – CrossFit

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Warm-up

Warm Up #5 (Row) (No Measure)

Complete 2 rounds

Row 300m

15/15 x Step Ups

10 x Bent Rows

10 x Push Ups

10 x Hang Cleans

2/2 x Turkish Getup

Strength & Skill

15 Minutes to Work on Gymnastic Skills

Metcon

Metcon (Time)

4 RFT:

15 Cal Row/Bike

12 Pull-Ups

9 Hang Power Snatch (95/65)