CrossFit Ballwin – CrossFit
Warm-up
Warm Up # 8 (Shuttle) (No Measure)
**Shuttle Distance Set @ 30 ft.
**Reps are down & back.
3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog
Stretches: Posterior Chain Floss, Super Rack, Sampson
Strength & Skill
Clean and Jerk (110-120% Metcon Weight Warm-Up)
**Take time to warm-up to a little heavier than the Metcon weight.
Metcon
Metcon (Time)
22Sep2015
30 Rounds for Time:
1 x Clean & Jerk
3 x Burpees
**Weights**
Rx+ 185 / 125#
Rx 155 / 105#
Sc 115 / 75#
**
Cash Out
160 Reps Hello Dollys