CrossFit Ballwin – CrossFit

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Warm-up

1 min easy pace bike (partner does monkey squats)

45 sec medium pace bike (partner does inchworms)

30 sec fast pace bike ( partner does front rack stretch)

HAND OFF (AMRAP – Rounds and Reps)

2 partner workout

For time:

Buy in: 80/60 calorie bike (M/F 70 cal)

Directly into..

6 Rounds of:

9 burpees

12 T2B

15 DB Snatch (50/30)

*partner relay style, 1 round then switch.

Buy out: 80/60 calorie bike (M/F 70 cal)