CrossFit Ballwin – CrossFit
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 (18 minutes for technique & build to a 1RM)
Metcon
Metcon (Time)
5 Rounds for Time:
6 Med Ball Shuttle Sprint (5m)
12 Ring Dips
8 Pull-Ups
Med Ball Weight:
Rx+ 30/20, Chest to Bar
Rx 20/14
Sc 14/10