CrossFit Ballwin – CrossFit
Brendan Wuest
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.
Strength & Skill
Back Squat (5-5-3-3-1-1-1)
Metcon
Metcon (Time)
7 Rds for Time:
7 Power Cleans
7 Thrusters
7 Bar-Facing Burpees
Weights:
Rx+ 135/95
Rx 95/65
Sc 75/55