Join us for our Daddy and Me WOD on Father’s Day at 8:30AM

CrossFit Ballwin – CrossFit

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Kristen Wall


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 Balance (5 sets of 2-3 reps)

This movement is about building speed & confidence under the bar.


Metcon (5 Rounds for reps)

5 Rds for Reps:

1 min Elevated Cal Row*

1 min Power Snatch

1 min Bar Facing Burpees

1 min Rest

*Elevate the rear of the rower with two 45# plates.

Bar Weights:

Rx+ 135/95

Rx 95/65

Sc 75/55-45