CrossFit Ballwin – CrossFit
Jimmy Moncheski
Warm-up
Buddy Relay
AMRAP 10:
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
Rowing:
1. Arms First
2. Move Prep
Dumbbell Front Squats:
1. Arms First
2. Move Prep
Metcon
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