CrossFit Ballwin – CrossFit

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Greg Cochran

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

Metcon

Speed Kills (AMRAP – Rounds and Reps)

35 AMRAP

Teams of 3:

10/8 Cal Bike

8 Burpee Box Overs (24/20)

15 meter Shuttle Sprint

*Athlete completes full round, before switching

*Tag partner on bike after completion of sprint