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