Announcements
Join us on October 28th for our Barbells for Boobs Team WOD!
CrossFit Ballwin – CrossFit
Melisa Self
Warm-up
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
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