CrossFit Ballwin – CrossFit

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Steven “Lightning Bolt” Johnson


Warm Up #8 (No Measure)

2 Rounds:

10 Calorie Row

10 Inch Worms

10 Scorpions

10 T-Twist

10 Air Squats

Strength & Skill

Complete PRIMARY 1, then PRIMARY 2

If scaled, work 5 sets of Inverted Ring Rows

PRIM1: Weighted Pull-ups (3 sets of increasing weight)

PRIM2: Max Strict Pull-Ups (AMRAP – Reps)

Max Strict Pull-Ups w/o coming off bar

ALT1: Inverted Ring Rows (5 sets of max rep)


Metcon (Time)

4 RFT:

20 Hand Release PU

30 Alt. DB Snatch

40 Abmat Sit Ups


Rx+ 70/45

Rx 50/35

Sc Wt. should be hard but able to consistently move it