CrossFit Ballwin – CrossFit

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Warm-up

Warm Up # 1 (Jump Rope) (No Measure)

2 Rounds of:

2 Min. Jump Rope

10 x Slow Deep Air Squats

10 x Slow Strict Press (PVC/Bar)

10 x Lunging Dislocates

10 x Sit Ups

Metcon

Team members will have 10 minutes to establish the teams combined Back Squat. After the 10 minutes expires, teams will have three minutes to prepare for the chipper.

Score is total of Back Squats subtract that number from the completion time of the chipper.

Ex: 542 lbs total Back Squat, 25:32 time for chipper; 25:32-5:42= 19:50

Back Squat (10 minutes to build up to heavy combined single)

Only input your weight into this tab

Metcon (Time)

In teams of two; complete for time after establishing combined Back Squat:

50 Medball Squat Jumps (30/20)

400 Meter Run (both)

50 Power Cleans (115/85)

200 Meter Run (both)

50 Wall Balls (30/20)

50 Push Ups

50 Pull Ups

50 Kettlebell Swings (53/35)

50 Wall Balls (30/20)

200 Meter Run (both)

50 Power Snatches (75/55)

400 Meter Run (both)

50 Medball Squat Jumps (30/20)