CrossFit Ballwin – CrossFit
Have you seen this man’s Fitbit & watch?
Warm-up
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
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