CrossFit Ballwin – CrossFit
Warm-up
Barbell Complex (light weight) (No Measure)
2 Rounds
2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Mobility: Super Rack, 3rd World, Sampson
Strength & Skill
Utilize the SS time to work on movement review and finding the appropriate scalable option. The scale should allow you to perform the movement quickly, yet be challenging to complete the full 4 min AMRAP.
Metcon
Metcon (3 Rounds for reps)
AMRAP 4:
“Fran”
21-15-9
Thrusters (95/65#)
Pull-ups
Rest 4:00
AMRAP 4:
“Diane”
21-15-9
Deadlifts (225/155#)
Handstand Push-ups
Rest 4:00
AMRAP 4:
“Grace”
30 Clean & Jerks (135/95#)