CrossFit Ballwin – CrossFit
Sarah & Nick Johnson
Warm-up
Warm Up # 8 (Shuttle) (No Measure)
**Shuttle Distance Set @ 30 ft.
**Reps are down & back.
3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog
Strength & Skill
Back Squat (5 sets of 5 reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 13:
3 Muscle Ups
6 Hang Squat Clean
9 Deadlifts
Bar Weights:
Rx+ 185/125
Rx 135/95
Sc 95/65