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CrossFit Ballwin – CrossFit

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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.