CrossFit Ballwin – CrossFit

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Casey Cromwell

Warm-up

Warm Up #6 (Run) (No Measure)

Run 2 Laps

15 x Air Squats

10 x Push Ups

5 x Pull Ups

30 sec Hollow Hold

Metcon

Tear Drop (5 Rounds for reps)

Teams of 2, descending AMRAPs:

Partner 1 – AMRAP 5:00

10 Pull-Ups

10 Hand-Release Pushups

10 Hang Squat Clean (95/65)

At the 5:00 Mark

Partner 2 – AMRAP 5:00

10 Pull-Ups

10 Hand-Release Pushups

10 Hang Squat Clean (95/65)

At the 10:00 Mark, Partner 1 completes AMRAP 4 of the Triplet.

Upon completion, Partner 2 completes AMRAP 4 of the Triplet.

Continue Pattern for AMRAPs 3:00, 2:00, and 1:00, each.