CrossFit Ballwin – CrossFit

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Karen Shebik

Warm-up

Junkyard Dog Warm-Up (No Measure)

*Partner A sits with legs extended and arms out

*Partner B jumps over one arm, then legs, then over the other arm of Partner A. That is 1 rep, complete 10 reps each.

**Partner A gets in a table top position or on all 4’s.

**Partner B jumps over Partner A (that’s 1 rep), then Partner A gets in a Downward Facing Dog position while Partner B crawls under Partner A (that’s rep 2). Each partner does 10 reps.

Metcon

Metcon (Time)

Complete as a Team for Time:

100 Deadlifts (135/95)

80 Hang Power Cleans

60 Front Squats

40 Jerks

20 Thrusters

*EMOM team completes 3 burpees together.

*Partition as needed with one person working at a time.