Announcements
Don’t forget to get your table signed up for our Barbells for Boobs Trivia night on October 21st!
CrossFit Ballwin – CrossFit
Ninette “Nay Nay” Campbell
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
EVEN: Snatch Complex (16 EMOM (2+2+2))
Snatch + Hang Snatch + Overhead Squat
Metcon
Metcon (Time)
For Time:
15-12-9-6-3
Strict Ring Dips
Strict Pull-ups
*200m Run between Rds