CrossFit Ballwin – CrossFit

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Coaches Challenge: (No Measure)

Stretches: Foam Roll Target Areas, Posterior Chain Floss, Squat Dislocates x 20

Strength & Skill

Seated Box Jump (3-3-3-3-3-3-3)

To properly execute the movement, the feet come up and are driven into the ground, the chest stays up, and the arms come back and forward.


Metcon (7 Rounds for time)


Every 2 minutes complete the following for a 14 minutes total (7 rds):

3 x Push Jerks

5 x Power Cleans

8 x Front Squats

**Annotate the times completed for each round.

**Keep good form. Weight should be hard, but doable.


Rx+ 185# / 135#

Rx 155# / 105#

Sc 115# / 75#

Cash Out

Hollow Hold (4 Rds. Max Hold Time)