CrossFit Ballwin – CrossFit
Warm-up
Warm Up # 4 (Step Ups) (No Measure)
20/20 x Step Ups
3/3 x Turkish Get Ups
20 x Kettlebell Swings
10 x Push Ups
Stretches: Coach Led
Metcon
Metcon (3 Rounds for reps)
“Quint”
Teams of 3:
AMRAP 7: Strict Press
50 x Reps (95 / 65#)
50 x Reps (115 / 75#)
Max Reps (135 / 85#) (or 90% whichever is lower)
-3 Minute Rest-
AMRAP 7: Back Squat
50 x Reps (135 / 95#)
50 x Reps (185 / 135#)
Max Reps (225 / 155#) (or 80% whichever is lower)
-3 Minute Rest-
AMRAP 7: Power Clean
50 x Reps (135 / 95#)
50 x Reps (155 / 105#)
Max Reps (185 / 135#) (Or 80% whichever is lower)
Metcon (3 Rounds for reps)
“Quint”
Teams of 2:
AMRAP 7: Strict Press
35 x Reps (95 / 65#)
35 x Reps (115 / 75#)
Max Reps (135 / 85#) (or 90% whichever is lower)
-3 Minute Rest-
AMRAP 7: Back Squat
35 x Reps (135 / 95#)
35 x Reps (185 / 135#)
Max Reps (225 / 155#) (or 80% whichever is lower)
-3 Minute Rest-
AMRAP 7: Power Clean
35 x Reps (135 / 95#)
35 x Reps (155 / 105#)
Max Reps (185 / 135#) (Or 80% whichever is lower)