CrossFit Ballwin – CrossFit
Warm-up
Barbell Complex (light weight) (No Measure)
2 Rounds
2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Stretches: Rib Mobilization, Instep, Oly Wall Sit
Strength & Skill
Push Jerk + Jerk (5 sets of Jerk Complex (2 +1))
2 x Push Jerks + 1 x Split Jerk
Strength & Skill
Metcon (AMRAP – Rounds and Reps)
06Jul2015
12 Min AMRAP of:
20 x DB/KB Thrusters
100m Farmer Carry
**The weight cannot rest on the floor at any time. There is a 4x Burpee penalty for weight contacting floor after start (unless safety issues).
**Thrusters are 10x left & 10x right. Alternate or breakup, as needed.
Weights:
Rx+ – 70# / 44#
Rx – 54# / 36#
Sc – 36# / 18#
Cash Out
500m Row (Time)
Max Effort 500m Row