CrossFit Ballwin – CrossFit

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2 sets, w/ an Barbell:

8x Hang Muscle Clean

8x Shoulder Press

8x Bent-over Rows

10x Band Pull-aparts

5x Jerks

**Rest 30-60s between sets

Stretches: 2 sets of 8x Wallslides

**Arms at 90 degrees/Ribs down

Strength & Skill

15-20 Minute Skill Work

Athlete Choice

Push Jerk (Light to Moderate Skill Work)

Muscle-ups (Skill Work)

Pull-ups (Skill Work)


Metcon (AMRAP – Rounds and Reps)

Happy Birthday to our newish momma, Laura Priaulx.


Partner AMRAP 20

29x Bastard Sit-ups w/ Medball (20/14#)

29x Medball Squat Cleans, (20/14#)

29x Pull-ups

29x Hang Power Clean, (95/65#)

**One partner works, other partner “rests” in plank position.

**Post team names & rds in comments.