CrossFit Ballwin – CrossFit

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Warm-up

Junkyard Dog Warm-Up (No Measure)

*Partner A sits with legs extended and arms out

*Partner B jumps over one arm, then legs, then over the other arm of Partner A. That is 1 rep, complete 10 reps each.

**Partner A gets in a table top position or on all 4’s.

**Partner B jumps over Partner A (that’s 1 rep), then Partner A gets in a Downward Facing Dog position while Partner B crawls under Partner A (that’s rep 2). Each partner does 10 reps.

Metcon

Metcon (3 Rounds for reps)

In teams of two:

0:00 – 12:00 – 2.1k Row, Max Clean and Jerks (115/80)

12:00 – 15:00 – Rest

15:00 – 24:00 –1.4k Row, Max Power Snatch (95/65)

24:00 – 27:00 – Rest

27:00 – 33:00 – 700m Row, Max Thrusters (75/55)

*Post max reps between partners with time remaining