CrossFit Ballwin – CrossFit
Scott Dougherty
Warm-up
Warm Up # 4 (Step Ups) (No Measure)
20/20 x Step Ups
3/3 x Turkish Get Ups
20 x Kettlebell Swings
10 x Push Ups
Strength & Skill
Front Rack Lunge (6 Sets of 8 Steps)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
9 Push Jerks
6 Box Jumps
24 Air Squat
Weight:
Rx+ 155/105
Rx 115/85
Sc 95/65
Box Height:
Rx+ 30/24
Rx 24/20
Sc 20/Step-Ups