CrossFit Ballwin – CrossFit

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Barbell Complex (light weight) (No Measure)

2 Rounds

2 Cycles w/ 6 Reps of:


-Bent Row

-Hang Clean

-Front Squat

-Push Press

-Back Squat

-Push Ups
Stretches: Lat Smash, Sampson, Interior / Exterior Mobile

Strength & Skill

Hang Squat Cleans (2 Reps, Every other minute for 14 min.)

Focus on a strong 2nd pull. As soon as the athlete reaches triple extension, drop under the bar to receive it.


Metcon (AMRAP – Rounds and Reps)


9 Minute Ladder:

3 x Clean & Jerks (135 / 95#)

3 x Toes to Bar

6 x Clean & Jerks

6 x Toes to Bar

9 x Clean & Jerks

9 x Toes to Bar

12 x Clean & Jerks

12 x Toes to Bar



5 x Wall Walks