CrossFit Ballwin – CrossFit

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Warm-up

With a Buddy

AMRAP 5:

Sprint to Opposite End of Room

10 Plate Hops

Sprint Back to Start , Then Back to Plate

5 Burpees to Plate

Switch After Full Rounds

Then…

With An Empty Bar:

5 Stiff Legged Deadlifts

5 Jump Shrugs

5 Strict Press

5 Deadlifts

5 Muscle Cleans

5 Push Press

5 Deadlifts

5 Hang Power Cleans

5 Push Jerks

Strength & Skill

Lateral Bar Burpees:

1. Don’t Open the Hips

Deadlifts:

1. Find the Heels

2. Move Prep

Hang Power Cleans:

1. Find the Heels

2. Open the Hips

3. Move Prep

Push Jerks:

1. Find the Heels

2. Open the Hips

3. Move Prep

Metcon

Limiting factors are hang power clean or push jerks. The weight should be something that you could go unbroken on the push jerks.

Bedtime (Time)

5 Rounds, On the 5:00

15 Lateral Barbell Burpees

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

*Score is slowest interval of the 5 intervals