CrossFit Ballwin – CrossFit

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Junkyard Dog Warm-Up (No Measure)

*Partner A sits with legs extended and arms out

*Partner B jumps over one arm, then legs, then over the other arm of Partner A. That is 1 rep, complete 10 reps each.

**Partner A gets in a table top position or on all 4’s.

**Partner B jumps over Partner A (that’s 1 rep), then Partner A gets in a Downward Facing Dog position while Partner B crawls under Partner A (that’s rep 2). Each partner does 10 reps.

Metcon (Time)

For Time:

Teams of 3

100 Russian KB Swings 70/53lbs

50 Barbell Thrusters 115lbs/85lbs

100 Bar Facing Burpees

100 Box Jumps 24/20 in

50 Barbell Thrusters 115lbs/85lbs

100 Russian KB Swings 70/53lbs

*Teams can break up reps as needed