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CrossFit Ballwin – CrossFit
Justin Fadler
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
Operation Everest Benchmark
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Strength & Skill
12 Alternating EMOM
EVEN: Hang Power Clean (6 Sets of 3 Cleans every EVEN minute)
ODD: Inverted Supine Row (6 Sets of 8-10 reps every ODD minute )
Bar Racked – To Chest
Rings – To Arm Pits