CrossFit Ballwin – CrossFit
Warm-up
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
Stretches: Sampson, Floor Sweep, Instep
Metcon
Matt 16 (Time)
For time:
16 x deadlifts, 275 / 185#
16 x hang power cleans, 185 / 125#
16 x push presses, 135 / 95#
Run 800 meters
16 x deadlifts, 275 / 185#
16 x hang power cleans, 185 / 125#
16 x push presses, 135 / 95#
Run 800 meters
16 x deadlifts, 275 / 185#
16 x hang power cleans, 185 / 125#
16 x push presses, 135 / 95#