21May2016

CrossFit Ballwin – CrossFit

View Public Whiteboard

Warm-up

Ab-Mat Pizza Game

**2x burpee- penalty

Mobility:

FR Thoracic

FR Lars

Band Pull

Strength & Skill

Split Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

22May2016

Partner AMRAP 20:

400m Run

10x Strict Pull-Ups

20x DB Thrusters (45/30#)

**Scale weights as needed and use assisted chin-ups if needed.

20:00 Cap

**Post team name and scores to whiteboard