CrossFit Ballwin – CrossFit

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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