CrossFit Ballwin – CrossFit
Ninette Campbell
Warm-up
Warm Up #6 (Run) (No Measure)
Run 2 Laps
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
Strength & Skill
Bear Complex (15 min to find 2rm)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
*Can not drop barbell between reps
Metcon
Metcon (AMRAP – Reps)
Partner EMOM 20:
-Shuttle Sprints (3m, 6m, & 9m)
-OHKBS (53/35)
Min. 1
A: Shuttle Sprint
B: KBS w/ Time remaining
Min. 2
B: Shuttle Sprint
A: KBS w/ Time Remaining
**Keep alternating for remaining EMOM
**Count Total KBS for Reps