CrossFit Ballwin – CrossFit
Kimberly Fleming
Warm-up
Warm Up #6 (Run) (No Measure)
Run 2 Laps
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
Metcon
Metcon (Distance)
Split class into thirds, each team will have 40 min for Total Distance:
-200m Sled Push (90/50)
-200m Overhead KB Carry (53/35)
SLEDs:
*Mixed gender teams 70#
*Multiple people can push sled at the same time or 1 person at a time
OH KBs Carry:
*Mixed team M/53 F/35
*1 person can carry both KBs or 2 people can carry 1 KB at the same time
SCORING:
*Distance will be scored every 100 meters
*Teams round down to the closest 100m mark, when time expires
EXAMPLE:
4 total rounds plus 100 meter sled push would equal out to 1700 meters total