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
Metcon
“HANG NAIL” (AMRAP – Reps)
36 min AMRAP:
5 Hang Power Cleans (155/105)
9 Overhead Kettlebell Swings (70/53)
*Every other min starting at 0:00 both partners complete 200m Run
*Only one partner will complete the weighted reps per round, while the other partner hangs from the rig until time to run again.