Join us on October 28th for our Barbells for Boobs Team WOD!

CrossFit Ballwin – CrossFit

Tim Villaverde


Warm Up # 8 (Shuttle) (No Measure)

**Shuttle Distance Set @ 30 ft.

**Reps are down & back.

3 x Light Jog

2 x Crossover

1 x Walking Lunge

1 x Crocodile Walk

1 x Inch Worm

2 x Crossover

3 x Light Jog

Strength & Skill

18 Minutes to work on Double Unders & Jerks. Build up to the weight you’re going to use in the Metcon. Weight is meant to be on the heavier side…..given that FORM is in check.

Double-Unders (Skill Work)

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders


Metcon (AMRAP – Reps)

6- 3 minute rounds of:

30/25 Cal Row

Jerks Max Reps

-60 Sec Rest Between Rds-

Total Reps of Jerk


Rx+ 205/135

Rx 165/110

Sc 135-115/95-75