CrossFit Ballwin – CrossFit

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Warm-up (No Measure)

Movement Specific Warmup:

200 meter run (Partner B Easy Pace Bike)

200 meter run (Partner B Moderate Pace Bike)

200 meter run (Partner B Fast Pace Bike)

Burpee Warmup-

10 Up and Down Dogs

20 Shoulder Taps

10 Pushups

5 Slow Burpees

3 Fast Burpees

DEATH RACE (Time)

Teams of Two

Buy In: 800 Meter Run

10 Rounds For Time:

20/15 Calorie Bike

15 Burpees

Buy Out: 800 Meter Run

*partners alternate rounds.