20170908

Ballistic CrossFit – CrossFit

Warm-up

3 Rounds:

:40 slow row, :20 faster row

3 Strict Pull-Ups

5 Pushups

7 AbMat Sit-Ups

9 Goblet Squats 35/26

Strength

Clean

Clean

Every 90 Seconds:

1 Complex @ 50%

1 Complex @ 55%

1 Complex @ 60%

1 Complex @ 65%

1 Clean + 2 Fr Squats 70%

1 Clean + 2 Fr Squats 75%

1 Clean + 2 Fr Squats 80%

1 Clean + 2 Fr Squats 85%

1 Clean + 2 Fr Squats 85%

(Complex is 1 Pause Clean Pull, 1 Clean + 2 Front Squats)

Metcon

Metcon (AMRAP – Rounds and Reps)

Death x Power Cleans + Burpees

EMOTM:

Complete 1 Power Clean 155/105, & 1 Burpee. Add 1 rep to each movement every minute after until failure.

*Must complete entire reps of both cleans, & Burpees within minute to move forward. Score= Completed Rounds + additional reps in next round/Minute of work!

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282