CrossFit Ballwin – CrossFit

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Happy Thanksgiving! WE LOVE EACH

Warm-up

3 rds

3 Burpees

5 Pull Ups/ Ring Rows

10 Push Ups

15 Air Squats

2 Rds of the Following Barbell Complex

5 Deadlifts

5 Hang Power Clean

5 Front Squats

5 Back Squats

5 Overhead Squats

5 Strict Press

5 Push Press

5 Push Jerk

Metcon

Metcon (Time)

Complete with a Partner for Time (Time cap 35:00)

Grace

30 Clean and Jerk 135/95

Isabel

30 Snatches 135/95

Fran

21-15-9

Thrusters 95/65

Pull Ups

Karen

150 Wall Balls 20/16

Angie

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

*Break up as Needed, the girls must be completed in this order.