CrossFit Ballwin – CrossFit

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Warm-up

30 Seconds at Each Station

**Station 1:**Easy Row

**Station 2:**Active Samson

**Station 3:**AMRAP: 5 Good Mornings + 5 Back Squats

**Station 1:**Moderate Row

**Station 2:**Active Spidermans

**Station 3:**AMRAP: 5 Elbow Rotations + 5 Strict Press & Reach

**Station 1:**Faster Row

**Station 2:**Push-up to Down Dog

**Station 3:**AMRAP: 5 Romanian Deadlifts + 5 Front Squats

*Each Partner Starts at One Station and Rotates Through

Metcon

Choose barbell weight off of thrusters. Below are what number you should be able to hold during the workout:

1st Bar: 10-15 Reps

2nd Bar: 7-10 Reps

3rd Bar: 5-7 Reps

4th Bar: 3-5 Reps

5th Bar: 1-3 Reps

Hot & Heavy (AMRAP – Reps)

Teams of 3, AMRAP 30:

60 Calorie Row

50 Pull-ups

40 Power Cleans

30 Thrusters

Round 1: 95/65

Round 2: 115/85

Round 3: 135/95

Round 4: 155/105

Round 5: 175/115