CrossFit Ballwin – CrossFit
Individual or Team of 2
Metcon (Time)
4th of July 1776
4 Rounds for Time
300 meter Run
24 Toes-to-Bars
24 Box Jumps (24/20 in)
24 Goblet Squats (55/35 lb)
24 Hand Release Push-Ups
24 calorie Bike/Row (alternate each round)
24 Air Squats
Warm-up
10 box step-ups
10 scap pull-ups
100 m run
10 push-up to down dog
10 air squats
5 cal row/bike
5 toes-to-bar
5 goblet squats