CrossFit Ballwin – CrossFit
Chad Miller
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
Overhead Squat (5 Sets of 3 Reps (4 second slow descent))
Metcon
Metcon (Time)
3 RFT:
15 Cal Row
12 Hang Squat Snatch
9 Bar Over Burpee
Bar Weights:
Rx+ 135/95
Rx 95/65
Sc 75/55
*HSS can be scaled to power snatch, then overhead squat