CrossFit Ballwin – CrossFit

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Yeah, “Partner WOD”.


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

Strength & Skill

Hang Power Snatch (5 sets of 3 reps)


Metcon (AMRAP – Reps)

Tabata Hang Muscle Snatch (75/55)

Tabata Sit-Up

Tabata Ball Slam

Tabata Push-Up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises. Total reps for all of 32 rounds.