CrossFit Ballwin – CrossFit

Jonelle “JoJo” Harris


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.


Metcon (AMRAP – Rounds and Reps)


Teams of 3

Buy In: 3k Row

AMRAP Remaining Time:

50 Hang Power Snatch (75/55)

50 Thrusters (75/55)

50 Sumo Deadlift High-Pulls (75/55)