Announcements

Join Coach Christen on Thursdays at 5:15 for her Go and Flow class.

CrossFit Ballwin – CrossFit

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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)