GIVE 5 and sign up for our second annual Lift Up Autism event happening September 23rd, 2017. If you have never tried CrossFit, this is a perfect opportunity to invite your friends and family for a great workout. To sign up, please visit   https://www.eventbrite.com/e/ballast-crossfit-lift-up-autism-2017-tickets-37099453464

GIVE 5 and sign up for our second annual Lift Up Autism event happening September 23rd, 2017. If you have never tried CrossFit, this is a perfect opportunity to invite your friends and family for a great workout. To sign up, please visit

https://www.eventbrite.com/e/ballast-crossfit-lift-up-autism-2017-tickets-37099453464

Coaches Warm Up

 

1. Snatch Complex

Hang snatch + snatch

1-1-1-1-1-1-1-1

 

2. Conditioning

20' AMRAP

400m run

10 push press 135/95

2 rope climbs

10 power cleans 135/95

2 rope climbs