CrossFit Ballwin – CrossFit

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Josie Portell


Warm Up #6 (Run) (No Measure)

Run 2 Laps

15 x Air Squats

10 x Push Ups

5 x Pull Ups

30 sec Hollow Hold


Metcon (5 Rounds for time)

Divide class into 3 teams:

5 Timed Rounds of

Sled Push*

15/12 Cal Row

100m Farmer Carry

15 Deadlift *

50′ Overhead Walking Lunge*

*Time starts when the first athlete begins Sled Push

*Time ends when the last athlete completes Overhead Walking Lunges

*Stack athletes as needed

*Athletes can not advance until the athlete in front finishes

Sled Loads:

Rx+ 140/90

Rx 90/50

Sc 50/Empty

Farmer Carry

Rx+ 65/45

Rx 50/35

Sc 35/25

Deadlift Weights:

Rx+ 315/205

Rx 225/155

Sc 40-50% 1RM

Overhead Barbell Weights:

Rx+ 135/95

Rx 95/65

Sc 75/55