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CrossFit Ballwin – CrossFit
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