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CrossFit Ballwin – CrossFit

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Brendan “Chalk Sweat” Wuest


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.

Strength & Skill

Bench Press (5 sets of heavy 6 reps)

Work up to a weight that is difficult but doable for all 5 sets


Metcon (Time)

3 Rounds for Time:

75 Double Unders

15 Power Snatch

400m Run

Bar Weights:

Rx+ 155/105

Rx 115/80

Sc 85/55