CrossFit Ballwin – CrossFit
Kevin Largent
Warm-up
Warm Up #6 (Run) (No Measure)
Run 2 Laps
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
Metcon
Metcon (AMRAP – Reps)
Teams of 3
AMRAP 32:
70/50 Calorie Row
70 Bar-Facing Burpees
70 Thrusters*
200m Run Together
60/40 Calorie Row
60 Bar-Facing Burpees
60 Thrusters*
200m Run Together
50/35 Calorie Row
50 Bar-Facing Burpees
50 Thrusters*
200m Run Together
40/30 Calorie Row
40 Bar-Facing Burpees
40 Thrusters*
200m Run Together
30/20 Calorie Row
30 Bar-Facing Burpees
Max Thrusters*
*Rx+ Weight Increments:
75/55
95/65
115/80
135/95
155/105
*Rx Weight Increments:
55/35
75/55
95/65
115/80
135/95
*Scaled Weight Increments:
45/35
65/45
85/55
95/65
105/75