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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