CrossFit Ballwin – CrossFit

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Bring your “A” game.


Warm Up # 3 (MLB) (No Measure)

Two Rounds

10 x Air Squats

10 x Alternating Lunges

10 x Alt. Jump Lunges

5 x Jump Squats

10 x Push Ups

5 x Pull Ups

Stretch between rounds.


America’s Party (Time)

With a partner, complete 13 Rds for time of:

17 Power Cleans (135/95)

76 Air Squats

After each round, move the bar 200 meters. Choose between two methods.

1) Break the barbell down & each person carries the barbell or weights.

2) The wheelbarrow method 🙂

*Time Cap is set at 60 min.

*Partners may break-up reps as needed, only one working at a time.

1776- Declaration of Independence

13- Colonies

Happy 4th, ya filthy animals!