CrossFit Ballwin – CrossFit
Melisa Self
Warm-up
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
Strength & Skill
Deficit Deadlift (1-2″) (5 Sets of 6 Reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP:
40′ KB OHWL
150m Sprint
20 OHKBS
*Must complete 20′ right & 20′ left during OHWL
*DBs can be subbed for KB on OHWL
KB Weights:
Rx+ 70/53
Rx 53/35
Sc Hard, but doable