Join us on October 28th for our Barbells for Boobs Team WOD!

CrossFit Ballwin – CrossFit

Melisa Self


Burgener Warm-Up (No Measure)

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

Strength & Skill

Snatch Pull + Snatch (2+1 – 16 EMOM [EVEN’s Only])

2 Snatch Pull + 1 Snatch


Metcon (5 Rounds for reps)

5 rounds of Work Capacity, each round is set to 3 minutes (point per T2B completed):

200m Sprint

20 Jump Lunges (L=1, R=2)

15 Push-Ups

AMRAP Toes To Bar w/ remaining time

Rx+ Option:

Wt’d Jump Lunge (25’s/15’s)

Hand Release Push-Ups