CrossFit Ballwin – CrossFit

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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

Metcon

Metcon (Time)

Teams of two for Time

12-10-8-6-4-2 of Squat cleans (SC) followed by 12 push-ups and 12 cal row for time, with buy in and buy out

Buy in (team):

400m partner med ball run

50 med ball squat cleans

Partner 1: 12 Squat Cleans (#135/95)

Partner 2: 12 Push-ups, 12 cal row

Switch and perform all reps

Partner 1: 10 Squat cleans

Partner 2: 12 Push-ups, 12 cal row

8 Squat Cleans

6 Squat Cleans

4 Squat Cleans

2 Squat Cleans…

Buy out (team):

400m partner med ball run

50 med ball squat clean

Partner 1 performs cleans while partner 2 performs push-ups and cal row

Partners immediately switch when both are complete

*weight for SC should be something you could perform 3-4 reps unbroken when fresh