New Ulm CrossFit – WOD

Warm-up

Weightlifting

Goblet Squat (Tabata – 10 holds)

Metcon

Rx: Metcon (Time)

4RFT

10 – 1 Arm Snatches 53/35

20 KBS – R 53/35

30 Russian Twist 53/35

Scale: Metcon (Time)

4RFT

10 – 1 Arm Snatches 44/26

20 KBS – R 44/26

30 Russian Twist 44/26