CrossFit Ballwin – CrossFit
Charles Lehman
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
Push Jerk (5 Sets of 3 Reps)
Metcon
Metcon (Time)
For Time:
**400m Run**
2 Rds
10 Strict Press
15 Front Squat
10 Pull-Ups
**800m Run**
2 Rds
10 Strict Press
15 Front Squat
10 Pull-Ups
**400m Run**
Weights:
Rx+ 115/80
Rx 85/55
Sc 65/35