CrossFit Ballwin – CrossFit
Warm-up
Barbell Complex (light weight) (No Measure)
2 Rounds
2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Stretches: Pec/Lat, Couch Stretch, Instep
Strength & Skill
Choose A or B based on progression level.
A.: Pull-ups (4 Sets of Max Reps / Progression)
B.: Muscle-ups (4 Sets of Max Reps / Progression)
Metcon
Metcon (Time)
22Oct2015
Work Capacity
Complete with EMOM:
20 x Thruster
20 x Power Snatch
20 x Push Press
20 x Overhead Squat
20 x Front Squat
**On the Minute – 5 Burpees
Bar Weight: 95 / 65#