CrossFit Ballwin – CrossFit

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Jimmy Moncheski


Buddy Relay


10 Box Step-ups

10 Air Squats

100 Meters of “Rowling”

*Goal is to land exactly on 100 meters. Any number away from 100, above or below, is their score (97 or 103 = Score of 3). Complete jumping air squat as penalty before other partner can begin their round. Switch after completing full rounds.

Strength & Skill

Box Jumps:

1. Arms First

2. Move Prep


1. Arms First

2. Move Prep

Dumbbell Front Squats:

1. Arms First

2. Move Prep


Choose a challenging weight, but one that you can ideally complete unbroken each round. The rounds should be a sprint, 3-4 minutes per round.

Megalodon (Time)

Teams of 2:

6 Rounds for Time:

12 Box Jumps (30/24)

21 Dumbbell Front Squats (50’s/35’s)

500 Meter Row

*3 Rounds Each, Switching After Complete Rounds