CrossFit Ballwin – CrossFit

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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)