CrossFit Ballwin – CrossFit
Metcon (AMRAP – Rounds and Reps)
“100%”
For Time (Rounds and Reps)
50 min Timecap
10 Rounds, 10 reps of each movement per round
Deadlifts (100#/70#)
Air Squats
Double-Unders
Jumping Lunges
Burpees, burpees over the bar
Kettlebell Swings (70#/53#)
Sit-ups (GHD if desired)
Push-ups
Sumo Deadlift High-Pulls (100#/70#)
Pull-ups
Modifications (Up or Down)
Modify weights
Single-unders, Double-under attempts, Triple-Unders
Modified push-ups, Handstand Push-ups
Jumping pull-ups, Ring Rows, Chest-to-bar pull-ups