CrossFit Ballwin – CrossFit
Warm-up (No Measure)
Front Rack Stretch
Push-up to Down Dog
Barbell Warm-up (5 reps each)
Metcon (AMRAP – Rounds and Reps)
Teams of 3:
75/50 Calorie Assault Bike or Row
75 Wallballs (20/14)
50 Power Cleans (115/85)
Athletes will split up the work as they determine as a team.
The weight on the power cleans will increase 20 pounds each round for men and 10 pounds each round for women.
The opening barbell should be something
that athletes are capable of completing 20+ repetitions.