CrossFit Ballwin – CrossFit
Brandon Gillett
Warm-up
Warm Up # 3 (MLB) (No Measure)
Two Rounds
10 x Air Squats
10 x Alternating Lunges
10 x Alt. Jump Lunges
5 x Jump Squats
10 x Push Ups
5 x Pull Ups
Stretch between rounds.
Metcon
Metcon (AMRAP – Reps)
AMRAP 25 in Teams of 3:
3k Row Buy-In
-AMRAP in remaining time-
60 Hang Power Snatch
50 Thrusters
40 Sumo Deadlift High-Pulls
30 Box Jumps (24/20)
20 Handstand Push-Ups
10 Muscle Up (or scaled)
Weights:
Rx+ 95/65
Rx 75/55
Sc Weight should be light to moderate that can be moved quickly, under good form.