CrossFit Ballwin – CrossFit
Don’t forget to mark your calendars! The end of summer Hooverball
Warm-up
Warm Up # 4 (Step Ups) (No Measure)
20/20 x Step Ups
3/3 x Turkish Get Ups
20 x Kettlebell Swings
10 x Push Ups
Strength & Skill
Split Jerk Hold (5 Sets of 3 Reps, building weight)
Perform split jerk, hold position for 3-4 second then recover feet.
Metcon
Metcon (Time)
6 RFT:
25 Double Unders
5 Clean & Jerk
Barbell Weight:
Rx+ 205/135
Rx 155/105
Sc 115-95/75