Announcements
Double Under/ Jump Rope Clinic – January 28th 1-3pm – $15
Register: https://cfballwin.myshopify.com/products/double-under-jump-rope-clinic
Don’t forget to register for the CrossFit Open!
https://games.crossfit.com/announcement/10574/games
CrossFit Ballwin – CrossFit
Morgan Barker
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 Complex 2 (14 E2MOM, build to a heavy complex)
Snatch Pull + Muscle Snatch + Power Snatch
Metcon (6 Rounds for time)
6 Rds, Each for Time:
7 KB Snatch Right
14 OHKBS
7 KB Snatch Left
20 Sit Ups
**Rest as needed between rounds.
Weight:
Rx+ 70/44
Rx 53/35
Sc 44/26-18