CrossFit Ballwin – CrossFit

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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