CrossFit Ballwin – CrossFit
Warm-up
Warm Up #6 (Run) (No Measure)
Run 2 Laps
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
Mobility: Quad Smash, Couch Stretch, Sink Mobile
Strength & Skill
Clean Complex (Build to a Moderate/Heavy Complex)
1 High-Hang Clean + 1 Hang Clean + 1 Clean
Metcon
Metcon (AMRAP – Reps)
In 18 Minutes Complete as Many Ascending Reps as Possible:
Team Buy-In: 2000m Row
w/ Time Remaining
Ascending Ladder x2
-Cleans & Jerks
-Box Jumps
*Each partner must complete the round before advancing
Weight:
Rx+ 155/105
Rx 135/95
Sc 95/65
Box:
Rx+ 30/24
Rx 24/20
Sc Adjustable