CrossFit Ballwin – CrossFit

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Barbell Complex (light weight) (No Measure)

2 Rounds

2 Cycles w/ 6 Reps of:


-Bent Row

-Hang Clean

-Front Squat

-Push Press

-Back Squat

-Push Ups
Stretches: Interior/Exterior Hip Rotation, T-Twist/Scorpion, Squat Dislocates

Strength & Skill

1a: Pressing Snatch Balance (3 Sets of 4 Reps.)

1b: Evil Wheel (4 Sets of 8 Reps.)

Start position consist of supported knees to ground. Movement is a barbell roll out to a plank position and recover.


Metcon (AMRAP – Rounds and Reps)


12 Minute AMRAP of :

9 x Power Snatches (85# / 55#)

15 x Wall Balls (20# / 14#)

100 Meter Sprint

Cash Out

Banded Hip Abductor Flys (100)