CrossFit Ballwin – CrossFit
Dan Gieseler
Warm-up
Warm Up # 8 (Shuttle) (No Measure)
**Shuttle Distance Set @ 30 ft.
**Reps are down & back.
3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog
Metcon
Metcon (3 Rounds for reps)
Complete with a partner:
0:00 – 12:00
1 Mile Run
Max Clean & Jerks (135/95) in time remaining
12:00 – 15:00
***Rest***
15:00 – 24:00
800 Meter Run
Max Power Snatch (115/80) in time remaining
24:00 – 27:00
***Rest***
27:00 – 33:00
400 Meter Run
Max Thrusters (95/65) in time remaining
*Run together, break reps as needed
*Count max reps per round
C&J Weights:
Rx+ 135/95
Rx 115/80
Sc 95/65
Snatch Weight:
Rx+ 115/80
Rx 95/65
Sc 75/55
Thruster Weight:
Rx+ 95/65
Rx 75/55
Sc 55/35