CrossFit Ballwin – CrossFit

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Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Stretches: Third World, Super Rack

Metcon

Metcon (AMRAP – Reps)

02Oct2015

Partner WOD

25 Minute AMRAP of:

Partner 1:

10 x Thrusters (135 / 95#)

10 x Box Jumps (30″ / 24″)

10 x Dumbell Snatch (50 / 35#)

Partner 2:

200m Plate Run, 45# / 25#

**Points are based off total reps (i.e. 30 points per round)

** P1 completes as much as possible, while P2 complete the run.