Announcements
Join Coach Christen on Thursdays at 5:15 for her Go and Flow class.
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
2/2 x Turkish Getup
Metcon
Russhin’ (Time)
In Teams of Two for Time:
Complete 200 Cal Row
-EMOM 3 Burpees each
Directly into,
Complete 200 Wallballs
-3 Deadlifts (225/155)