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: Elevated Pigeon, Floor Sweep, T-Twist / Scorpion

Strength & Skill

1a: Position Cleans x 3 (2-2-1-1-1-1)

Three cleans in consecutive motion, but pulled from different positions. These positions are ground, hang and mid hang. Reps can start at mid hang and work towards ground or in reverse. The area of pull needing to be worked, will be based on each athlete.

1b: Weighted Pull-ups (5-4-3-2-2-2 reps)


Metcon (AMRAP – Reps)

10 Rounds for Reps of:

30 sec of Burpees

– Rest 30 sec.

30 sec. Dumbbell Thrusters (45# / 30#)

– Rest 30 sec.

Cash Out

2 X Squatting Mobility Drills