CrossFit Ballwin – CrossFit

Kim Fleming


Warm Up # 3 (MLB) (No Measure)

Two Rounds

10 x Air Squats

10 x Alternating Lunges

10 x Alt. Jump Lunges

5 x Jump Squats

10 x Push Ups

5 x Pull Ups

Stretch between rounds.

Strength & Skill

Deadlift (5 sets of 5 reps)


Weight increases should be staged for quick loading between movements.

Metcon (Time)

For Time:

13 Lateral Burpees

13 Power Snatches

13 Lateral Burpees

13 Power Cleans

13 Lateral Burpees

13 Deadlifts

13 Lateral Burpees

Weight Progression:

Rx+ M 135-225-315

Rx+ F 95-155-205

Rx M 115-165-255

Rx F 85-125-175

Sc – Work with coaches to find a hard but doable weight for three movements. This increment increases should be easy to load prior to completing the reps.