CrossFit Ballwin – CrossFit

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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

Homer (Time)

Teams of 2

For Time (35 Minute Cap):

4 Rounds:

700/500 Meter Row

20 Toes to Bar

20 DB Front Squats (50s/35s)

Into…

15 Burpee Box Jump Overs (24/20)

15 Clean and Jerks (115/75)

15 Burpee Box Jump Overs (24/20)

15 Clean and Jerks (135/95)

15 Burpee Box Jump Overs (24/20)

15 Clean and Jerks (155/105)

15 Burpee Box Jump Overs (24/20)

15 Clean and Jerks (185/135)

*One athlete works at a time while the other two rest
1st Bar: 5-7 Reps

2nd Bar: 3-5 Reps

3rd Bar: 1-3 Reps