CrossFit Ballwin – CrossFit
Aaron “The Bear” Emerson
Warm-up
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.
Metcon
Metcon (Time)
For Time w/ Partner:
Buy In – 2000 m Row
Then:
10-9-8-7-6-5-4-3-2-1 Reps
Box Jumps (24/20)
Hang Squat Snatch (75/55)
Strict Press (75/55)
Cash Out – 2000m Row
**Each partner performs the set number of reps, before moving to next movement