CrossFit Ballwin – CrossFit

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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.


Teams of 3

For Time:

Buy in:

800 meter medball team run 30/20lbs

3 rounds

60 Deadlifts 185/135

36 lateral bb burpees

2 rounds

45 Deadlifts 225/155

30 lateral bb burpees

1 round

30 Deadlifts 255/185

24 lateral bb burpees

Buy Out: 200 meter team SPRINT

* weights must increase on Deadlifts each increment rounds

*Lets earn that Turkey! 🦃