CrossFit Ballwin – CrossFit

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Tour De Ballwin

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

Metcon

The weights on the barbell should be something that athletes are capable of completing at least 25+, 15+, and 10+ repetitions unbroken when fresh. Sandbag should be something that athlete could walk 25m without dropping.

Metcon (Time)

“Speed Bump”

Teams of 3,

For Time (30 Minute Time Cap):

2 Rounds

30 Bar-Facing Burpees

30 Hang Squat Cleans (95/65)

30 Toes to Bar

30 Thrusters (95/65)

400m Sandbag Zercher Carry (150/100)

2 Rounds:

30 Bar-Facing Burpees

30 Hang Squat Cleans (115/80)

30 Toes to Bar

30 Thrusters (115/80)

400m Sandbag Zercher Carry (150/100)

2 Rounds:

30 Bar-Facing Burpees

30 Hang Squat Cleans (135/95)

30 Toes to Bar

30 Thrusters (135/95)
Teams may break up reps as needed.