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CrossFit Ballwin – CrossFit


Morgan Barker

Warm-up

Warm Up # 8 (Shuttle) (No Measure)

**Shuttle Distance Set @ 30 ft.

**Reps are down & back.

3 x Light Jog

2 x Crossover

1 x Walking Lunge

1 x Crocodile Walk

1 x Inch Worm

2 x Crossover

3 x Light Jog

Metcon

Metcon (5 Rounds for reps)

5 Rounds in teams of two, one athlete working at a time:

8 AMRAP:

12 Cal Bike

14 Muscle Snatch (45/35)

-3 Minute Rest-

7 AMRAP:

10 Cal Bike

12 Toes to Bar

-3 Minute Rest-

6 AMRAP:

8 Cal Bike

10 Power Snatches (75/55)

-3 Minute Rest-

5 AMRAP:

6 Cal Bike

8 Toes to Bar

-3 Minute Rest-

4 AMRAP:

4 Cal Bike

6 Power Snatches (95/65)

Weight:

Rx+ 95/55, 115/80, 135/95