CrossFit Ballwin – CrossFit
Warm-up
2 Rounds
400m Run
10 Alternating Cossack Squats
3 Wall Walks
5 Burpee Bar Touches
7 Strict Knee to Chest
9 Second Chin Over Bar Hold
Metcon
“Red Rover” (3 Rounds for reps)
Teams of Two, Relay Style:
8 AMRAP
20 Double Unders
200 Meter Sprint
2 Minute Rest
8 AMRAP
10 Clean & Jerks (115/75)
10/7Cal Bike
2 Minute Rest
8 AMRAP
20 Overhead KB Swings (53/35)
200 Meter Row