CrossFit Ballwin – CrossFit
Keith Goforth
Warm-up
Warm Up #6 (Run) (No Measure)
Run 2 Laps
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
Metcon
Metcon (Time)
Teams of 3:
16 x 100m Relay Sprint
80 Pull Ups
12 x 100m Relay Sprint
70 OHS (75/55)
9 x 100m Relay Sprint
60 Deadlifts (225/155)
6 x 100m Relay Sprint
50 Box Jumps
3 x 100m Relay Sprint
40 Synchronized Burpees (together)
*Break up movements, as needed. Complete sprints & burpees, as written.