CrossFit Ballwin – CrossFit

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Warm Up

Partner 1:

2:00 min row/bike/ski

(40 sec easy/40 sec medium/40 sec hard)

Partner 2:

7 air squats

7 push-ups

7 sit-ups

7 jump to feet from plank

Repeat until partner is finished on rower or bike or skier

Switch and repeat

Barbell Warmup:

5 good mornings

5 backsquats

5 elbow rotations

5 strict press

5 deadlift

5 low hang snatch pulls

5 hang muscle snatch

5 hang power snatch

WOD: Think About It

Team of Two

40 min EMOM or 150 Reps

Partner 1: 5 burpees into Max Hang Snatch (95/65lbs)

Partner 2: 30 sec easy row/ski

*If you finish the 150 Hang Snatch you are done. If you don’t finish them. You get capped at 40 minutes.

You can work really hard and finish early. Or you go slower and you get to work longer.

Rx+: (115/85lbs)