CrossFit – Sat, Sep 3

by | Sep 3, 2022 | WOD

CrossFit Ballwin – CrossFit

Warm-up

30 Jumping Jacks

10 Knuckle-draggers

10 Ground-to-Overhead with 25/15# plate

5 goblet squats with wallball

5 push press with wallball

5 thrusters with wallball

5 wallball shots

With Empty Barbell

5 Sumo Deadlift High Pulls

5 Front Squats

5 Thrusters

Repeat with some weight then with workout weight

5 pike pushups

:10 handstand hold on wall

1 wall walk with controlled descent

5 burpees

Choose Your Own Adventure 2 (Time)

Choose your own Adventure 2
2 Partners
For Time

Part 1A (15 min cap)
40-30-20-10 Air Squats Partner 1
4-3-2-1 Wall Walks Partner 2

Part1B (15 min cap)
40-30-20-10 Wall ball shots Partner 1
10-8-6-4 SDLHP 95/65# Partner 2

If your time is between 7-10 min go to Part 2
If your time is over 10 min go to Part 3

Part 2
12-9-6-3 Thrusters 95/65# Partner 1
12-9-6-3 Burpees over the bar Partner 2
If your time is between 10-15 min got to Part 3. Finish with Part 1 you did not choose
If your time is over 15 min go to Part 1 you did not choose. Finish with Part 3

Part 3
100 Burpees (shared)