CrossFit Ballwin – CrossFit

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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