Warm

e  CrossFit Baseball (1 forward roll, 2 squat, 3 ball slam, 4 jumping jack)

t 6 slow and controlled squats, 8 ball slams, 10 shoulder taps, wall hip stretch x :30 ea, push-up handwalk x 2, elbow to instep x 2, 3 squat thrusters

Skill

e wall balls (over the bar)/overhead plate lunges

t Wallball/dumbell clean

Work

e in partners, 10 partner wall balls, overhead down and back (both)

t 5 wall ball, 10 db clean. In partners, each partner completing 1 full round at a time. 25 min amrap

Game

Open gym

Megan Kestel

Written by: Megan Kestel

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