New Ulm CrossFit – WOD

Warm-up

3 Rounds

8 Leg Swings (S2S)

8 Leg Swings (F2B)

8 OH Squats (PVC)

4 Dive Bombers

Weightlifting

Hang Snatch (1 RM Test)

15 Min to find your 1RM

Metcon

Metcon (Time)

100 Dubs / 300 Singles

80 Russian Twists 20/14

60 HRPU

40 Box Jumps 24/20

20 Wall Climbs