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Labor Day Hours 8am & 9:30am

CrossFit Ballwin – CrossFit

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Warm-up (No Measure)

Movement Specific Warmup:

Bike Burpee Warmup:

1 minute easy pace bike

(partner B bottom half burpees)

-partner switch-

45 seconds moderate pace bike

(partner B knee tucks)

-partners switch

30 seconds fast paced bike

(partner B burpee broad jumps)

-partners switch-

Barbell Warmup:

Slow and controlled

10 strict press

10 push press

10 hang clean pulls

10 hang clean high pulls

10 hang muscle clean

10 hang power clean

*build to workout weight after completing bb warmup.

POWER HOUR (Time)

Teams of Two

10 Rounds for Time:

15/10 Calorie Bike

50 ft Burpee Broad Jump

15 Hang Power Clean and Push Press 95/65lbs

SCALING OPTIONS:

HPC & PP- pick a weight that when completely fresh 15 reps unbroken.

RX+:

20/15 Calorie bike

115/85lb Barbell

*partners split reps up as needed.