CrossFit Ballwin – CrossFit
Justin Fadler
Warm-up
Warm Up #8 (No Measure)
2 Rounds:
10 Calorie Row
10 Inch Worms
10 Scorpions
10 T-Twist
10 Air Squats
Strength & Skill
Setup bars for Metcon before running.
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon
Metcon (Weight)
10 Minutes to build to a heavy “Clean Complex”:
1x High Hang Clean + 1x Hang Clean + 1x Clean
Metcon (AMRAP – Rounds and Reps)
AMRAP 6
3 Cleans
15 Double Unders
**Use 80% of the Clean Complex weight