CrossFit Ballwin – CrossFit
Chloe Campbell
Warm-up
Warm Up # 4 (Step Ups) (No Measure)
20/20 x Step Ups
3/3 x Turkish Get Ups
20 x Kettlebell Swings
10 x Push Ups
Metcon
Metcon (AMRAP – Rounds)
Partner WOD:
AMRAP 20
Dice of Death
1 = 10 Push Ups
2 = 10 Push Press (95/65)
3 = Row 500m (combined)
4 = 10 Air Squats
5 = 10 T2B/Sit-up
6 = Give 10 Burpees
*Roll a die and consult the chart. After you finish that roll the die again.
*If you get a 6 you get hand out 10 burpees to another team. Rest while the other team does those burpees *Your score will be the number of rounds you can complete in 20 minutes.