CrossFit Ballwin – CrossFit
Warm Up
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.
Burgener Warm-Up (No Measure)
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
Metcon
“LEFT-OVERS” (7 Rounds for reps)
Team of 2:
AMRAP4: Wall Balls (20/14)
AMRAP4: Bike Calories
AMRAP4: Snatches (95/65)
AMRAP4: Bike Calories
AMRAP4: Snatches (95/65)
AMRAP4: Bike Calories
AMRAP4: Wall Balls (20/14)
*Score = Total Reps (track each each AMRAP4)
*One partner working at a time