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CrossFit Ballwin – CrossFit
Julie Rausenberger
Warm-up
Barbell Complex (light weight) (No Measure)
2 Rounds
2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Metcon
Metcon (3 Rounds for reps)
3 Rds of Variable Time Partner AMRAPs:
A. 12 AMRAP:
6 box jumps (30/24)
12 V-Ups
24 Double Unders (50 Heavy Singles)
*While partner 1 completes the work, partner 2 is accumulating as many calories as possible on the bike. Partners MUST tag to switch. Do not leave the bike until partner 1 has returned, vise versa. Record total calories.
-Rest 5 minutes-
B. 10 min AMRAP:
8 DB snatch (50/35) *alternate
10 Reverse Lunges (single DB held in front / rack)
*While partner 1 completes the work, partner 2 is accumulating as many calories as possible on the bike. Partners MUST tag to switch. Do not leave the bike until partner 1 has returned, vise versa. Record total calories to part A.
-Rest 4 minutes-
C. 8 min AMRAP:
Burpees
*While partner 1 completes as many burpees as possible, partner 2 MUST be in a plank hold. When the plank hold stops, the burpees must stop and a switch takes place. Repeat and switch as needed, but only record total burpees while in plank position.
SCORING:
Total calorie reps from A & B, and total burpees performed.