CrossFit Ballwin – CrossFit

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Randall Brown


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

Mid-Thigh Power Clean (5 sets of 3-4 Reps)

Deadlift bar up, then slowly (2-3 seconds) lower to mid-thigh & drive up to finish in a power clean finish.


Metcon (AMRAP – Rounds and Reps)

Teams of 2


8 T2B

16 Jump Lunges (L=1,R=2)

Shuttle Sprint

*Partners complete full rounds before switching.

*Shuttle Sprints are 10′-20′-30′ intervals