CrossFit Ballwin – CrossFit
Jim Welch
Warm-up
Warm Up # 4 (Step Ups) (No Measure)
20/20 x Step Ups
3/3 x Turkish Get Ups
20 x Kettlebell Swings
10 x Push Ups
Metcon
Rx: Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Rx+: Heavy Grace (Time)
For Time:
30 Clean & Jerks, 185# / 125#
Strength & Skill
Clean Complex 2 (12 EMOM, build to a heavy complex)
Power Clean + Front Squat + Squat Clean
Homework
Mobility – Coach’s Choice