CrossFit Ballwin – CrossFit
Warm-up
10 min AMRAP
5 inch worm to push-up/push-ups/burpees
5 air squats/goblet squats
5 scap pull-ups/strict pull-ups/kipping pull-ups
5 box step-ups
5 sit-ups
OH MAN! (AMRAP – Rounds and Reps)
Two person team
AMRAP 35
EMOM 4 Man-maker DB Box Step-ups split between partners (35/20)
100 Sit-ups
100 Push-ups
100 Pull-ups
100 Goblet Squats
rX+
AMRAP 35
EMOM 4 Man-maker DB Box Step-ups split between partners (50/35#)
100 GHD Sit-ups
100 Ring push-ups
100 Chest-to-bar pull-ups
100 Double Dumbbell Squats (50/35#)
After Party
10 MIN AMRAP
Farmer’s Carry 2 DB or KB 100m leave weights
Run 200m
Farmer’s Carry
Continue till time expires