CrossFit Ballwin – CrossFit
Brandon Gillett
Warm-up
Warm Up #5 (Row) (No Measure)
Complete 2 rounds
Row 300m
15/15 x Step Ups
10 x Bent Rows
10 x Push Ups
10 x Hang Cleans
2/2 x Turkish Getup
Strength & Skill
Those retesting CF Open 18.3, use this time to prepare for it.
Bear Complex (3 cycles every EVEN minute for 16 minutes )
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Metcon
Complete today’s Metcon or Retest CF Open 18.3
Metcon (AMRAP – Rounds and Reps)
14 AMRAP:
5 Shoulder to Overhead
8 Pull-Ups
11 Back Squats
Bar Weight:
Rx+ 205/135
Rx 155/105
Sc 115/80
Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)
2 rounds for time of:
100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups
Time cap: 14 minutes