CrossFit Ballwin – CrossFit

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Sutton

Warm-up

Teams of 2

1 Round-

Partner 1: Fish Game

Partner 2: 10 Empty Bar Deadlifts + 10 Box Step-ups

Rest 1 Minute

1 Round-

Partner 1: Fish Game

Partner 2: 10 Bunny Hops + 5 Low Box Jumps

*Switch when partner is done with their work on the bar/box. Best fish game for each round score is the winner.

Strength & Skill

Row:

1. Neutral Head

2. Reach & Relax

3. Move Prep

Box Jump Overs:

1. Brace

2. Move Prep

Deadlifts:

1. Neutral Head

2. Reach & Ribs

3. Move Prep

Metcon

Dead Broke (3 Rounds for reps)

AMRAP 5:

Buy-In: 50/35 Calorie Row

Immediately Into…

12 Deadlifts (185/135)

8 Box Jump Overs (24/20)

-Rest 5 Minutes-

AMRAP 5:

Buy-In: 35/25 Calorie Row

Immediately Into…

8 Deadlifts (225/155)

8 Box Jump Overs (24/20)

-Rest 5 Minutes-

AMRAP 5:

Buy-In: 20/15 Calorie Row

Immediately Into…

4 Deadlifts (245/165)

8 Box Jump Overs (24/20)