CrossFit Ballwin – CrossFit

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Lisa Naes

Warm-up

Warm Up # 4 (Step Ups) (No Measure)

20/20 x Step Ups

3/3 x Turkish Get Ups

20 x Kettlebell Swings

10 x Push Ups

Strength & Skill

Clean Pull + Power Clean (7 Sets of (3 + 1) )

Complete 1 complex every 2 min. for a total of 16 min.

Metcon

Metcon (Time)

For Time:

27-21-15-9 Reps

-Push Press

-Bar Over Burpees

Weights:

Rx+ 155/105

Rx 135/95

Sc- Heavy, but able go unbroken for 10-12 reps with good form