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CrossFit Ballwin – CrossFit

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Warm-up

Warm Up #6 (Run) (No Measure)

Run 2 Laps

15 x Air Squats

10 x Push Ups

5 x Pull Ups

30 sec Hollow Hold

Strength & Skill

Back Squat (5 Sets of 10 Reps )

Build up to a heavy, but doable weight for all 5 sets

Metcon

Metcon (Time)

For time:

10 Thrusters

50 Double Unders

8 Thrusters

40 Double Unders

6 Thrusters

30 Double Unders

4 Thrusters

20 Double Unders

2 Thrusters

10 Double Unders

Bar Weights:

Rx+ 185/125

Rx 135/95

Sc 95/65