CrossFit Ballwin – CrossFit

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Strength & Skill

Metcon (Time)

Death By Russian Kettlebell Swing
Add one rep per minute through 20:00.

Heavy RKBS (70/53)

0:00: 1 rep

1:00: 2 reps

2:00: 3 reps…

19:00: 20 reps

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

10/7 cal bike

8 ring rows

6 Ground to Overhead with plate

4 Push-ups

2 Candlesticks