CrossFit Ballwin – CrossFit
Trevor “Not Travis” Kimm
Warm-up
Warm Up #8 (No Measure)
2 Rounds:
10 Calorie Row
10 Inch Worms
10 Scorpions
10 T-Twist
10 Air Squats
Strength & Skill
16 EMOM
EVEN: Snatch Pull + Power Snatch (1 Complex, Every EVEN Minute)
ODD: Box Jumps (3 Reps, Every ODD Minute)
Increase in height to hard, but doable
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 3:
AMRAP 20:
200m Farmer Walk (70’s/50’s)
100/80 Cal Row
200m Farmer Walk
75 Wallballs (20/14)
Weights:
-Use KB’s or DB’s.
-The weight should be heavy.