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CrossFit Ballwin – CrossFit
Warm-up
Warm Up # 1 (Jump Rope) (No Measure)
2 Rounds of:
2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups
Metcon
Metcon (Time)
Teams of 2
For Time:
400/300 Heavy Rope
60 Push Press (95/65)
40 Lateral Barbell Burpees
60 Hang Power Clean (115/80)
40 Box Jumps (24/20)
60 Power Snatch (75/55)
400/300 Heavy Rope