CrossFit Ballwin – CrossFit
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