CrossFit Ballwin – CrossFit
Chad Miller
Warm-up
Warm Up # 1 (Jump Rope) (No Measure)
2 Rounds of:
2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups
Strength & Skill
Snatch Complex (6 sets (1+2+2))
Snatch + Hang Snatch + Overhead Squat
Metcon
Metcon (3 Rounds for reps)
AMRAP 4:
6 Squat Clean
10 Bar Over Burpees
2 Min Rest
AMRAP 4:
4 Squat Clean
7 Bar Over Burpees
2 Min Rest
AMRAP 4:
2 Squat Clean
4 Bar Over Burpees
Bar Weights:
Rx+ 165/110
Rx 115/75
Sc Wt 85/55-35