CrossFit Ballwin – CrossFit
Happy CrossFit Family. Bob & Lisa Naes
Warm-up
Warm Up # 8 (Shuttle) (No Measure)
**Shuttle Distance Set @ 30 ft.
**Reps are down & back.
3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog
Strength & Skill
Front Squat (5 Sets of 5 reps (80-85%))
Metcon
Metcon (Time)
27-21-15-9 reps for time of:
-Squat Cleans
-Toes to Bar
Weight:
Rx+ 135/95
Rx 95/65
Sc 75/55