CrossFit Ballwin – CrossFit

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Brandon Gillett


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 (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)


Rx+ 95/65

Rx 75/55

Sc Weight should be light to moderate that can be moved quickly, under good form.