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CrossFit Ballwin – CrossFit

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Warm-up

200m Light Run – Team

10 AMRAP for Quality

P1- Row

P2-

100m Light Farmers Walk

5 KB Deadlifts

5 KB Front Squats

5 KB Push Press

50m KB Front Rack Carry

* Switch after P2 completes

Metcon

Ball Drop (Calories)

26 AMRAP in Teams of 2:

P1- 25/20 Cal Row

P2- Double KB Front Rack Walk 53’s/35’s

*Anytime KB is down, rower stops & the following must be completed to start again:

3 Deadlifts

3 Cleans

3 Push Press

*Calories can only be accumulated when KB’s are moving