CrossFit Ballwin – CrossFit

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Barbell Complex (light weight) (No Measure)

2 Rounds

2 Cycles w/ 6 Reps of:


-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)


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.


Rx+ – 70# / 44#

Rx – 54# / 36#

Sc – 36# / 18#

Cash Out

500m Row (Time)

Max Effort 500m Row