CrossFit Ballwin – CrossFit

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Metcon (AMRAP – Rounds and Reps)


For Time (Rounds and Reps)

50 min Timecap

10 Rounds, 10 reps of each movement per round

Deadlifts (100#/70#)

Air Squats


Jumping Lunges

Burpees, burpees over the bar

Kettlebell Swings (70#/53#)

Sit-ups (GHD if desired)


Sumo Deadlift High-Pulls (100#/70#)


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