CrossFit Ballwin – CrossFit
Don’t forget!!
Warm Up # 1 (Jump Rope) (No Measure)
2 Rounds of:
2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups
Metcon
Brendan’s Present (Time)
Teams of 3, For Time (40 cap):
-Partition Reps Anyway-
500 Double Unders
400 Sit-Ups
300/210 Cal Bike
200 Thrusters 75/55lbs
100 Box Over Burpees 24/20
*Co-ed teams 250 Cal Bike
*Singles Unders 2:1 or 1:1 Heavy Rope
*Break-up reps anyway you want to within group & in any order