CrossFit Ballwin – CrossFit
Melisa and Adelyn Self
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 (Time)
For time, in teams of 3:
250m Sled Pull
100 Power Snatches (75/55)
250m Sled Pull
75 Power Snatches (95/65)
250m Sled Pull
50 Power Snatches (115/80)
250m Sled Pull
Sled Weight:
Rx+ 135/90
Rx 90/75
Sc 50/35
*Break up reps as needed
*The 250m loop is up to the red building, then circle around the perimeter of the parking lot. Stay off the roads.
*Sleds are pulled walking backwards