CrossFit Ballwin – CrossFit

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Andrew Stitzel


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

Strength & Skill

Movement Specific:

C2B: Build on aspect of the athletes Pull-Up or Chest to Bar (butterfly). Review all the way from a gliding kip to the finished position of the chest to bar.

Cleans: Review breakdown of the clean movement all the way to the squat. Athletes build up slightly heavier than what you will be working with in the Metcon.


This couplet is a higher strength gymnastic movement combined with a squatting weightlifting movement. The weight should be set something you could power through with about 8-10 unbroken reps, keep in mind it should be taxing.

Metcon (Time)

21-15-9 Reps for Time:

-Chest to Bar Pull-Ups

-Full Cleans (155/105)