CrossFit Ballwin – CrossFit
Warm Up
Warm Up #6 (Run) (No Measure)
200 Meter Run
2 Rounds:
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
200 Meter Run
Metcon
“Yes, it’s a Sprint” (AMRAP – Reps)
In Teams of Two:
8 Min Time Cap
2000/1600m Row
8 Rounds
2 AMRAP
Buy-In 200m Run
8 Push Press (115/85)
16 Air Squats
8 Min Time Cap
2000/1600m Row
Row- Teams breakup as needed
AMRAPs – Partner 1 Works for 2 minutes, partner 2 rest
Scoring: Count total reps of AMRAPs (runs do not count). Each rep = 1 second subtracted from total row times (1 & 2)