CrossFit Ballwin – CrossFit

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Aaron “The Bear” Emerson


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 (Time)

For Time w/ Partner:

Buy In – 2000 m Row


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