CrossFit Ballwin – CrossFit

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Shannon Thomas – 1st Bar Muscle-Up!


Junkyard Dog Warm-Up (No Measure)

*Partner A sits with legs extended and arms out

*Partner B jumps over one arm, then legs, then over the other arm of Partner A. That is 1 rep, complete 10 reps each.

**Partner A gets in a table top position or on all 4’s.

**Partner B jumps over Partner A (that’s 1 rep), then Partner A gets in a Downward Facing Dog position while Partner B crawls under Partner A (that’s rep 2). Each partner does 10 reps.

Strength & Skill

Snatch (3-3-2-2-1-1-1)


Metcon (AMRAP – Reps)

Complete as many rounds as possible in 7 minutes of:

10 Sumo Deadlift High Pull

10 Push Press



Rx 135/95

Sc Hard but safely doable