CrossFit Ballwin – CrossFit

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Warm Up # 3 (MLB) (No Measure)

Two Rounds

10 x Air Squats

10 x Alternating Lunges

10 x Alt. Jump Lunges

5 x Jump Squats

10 x Push Ups

5 x Pull Ups

Stretch between rounds.


Metcon (Time)

Teams of 3, For time:

800m Plate Run (45/25)

75 Power Cleans

50 Barbell Burpees

800m MedBall Run (20/14)

75 Front Squats

50 Barbell Burpees

100/75 Calorie Row

75 Shoulder to Overhead

50 Barbell Burpees

**One Athlete working at a time, break-up reps as needed.

** One plate/medball between each team for the runs. Pass as needed.

Bar Weights:

Rx+ 165/110

Rx+ 135/95

Sc 95/65