CrossFit Ballwin – CrossFit
Warm-up
Warm Up # 3 (MLB) (No Measure)
Two Rounds
10 x Air Squats
10 x Alternating Lunges
10 x Alt. Jump Lunges
5 x Jump Squats
10 x Push Ups
5 x Pull Ups
Stretch between rounds.
Metcon
“STANKY LEG” (AMRAP – Reps)
In teams of two:
32 AMRAP:
16 Jump Lunges
8 Heavy Wall Balls (30/20)
4 Shuttle Sprints (9 meters)
**Squat Cleans (115/75)**
*Squat Cleans increase by 1 every round (1, 1, 2, 2, 3, 3, 4, 4……)
*A round is not complete until both partners complete
*Relay style – I complete all movements, you complete all movements
*Score is total of Squat Cleans completed as team (1+1=2)