CrossFit Ballwin – CrossFit

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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