CrossFit Ballwin – CrossFit
Brendan “Chalk Monster” Wuest
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 25:
15 Wall Balls (20/14)
5 Deadlifts
10 Power Snatch
Deadlift Weights:
Rx+ 315/205
Rx 225/155
Sc 185-135/125-95
Snatch Weight:
Rx+ 135/95
Rx 95/65
Sc 75/55
*Partner 1 completes full round before partner 2 begins