New Ulm CrossFit – WOD

Warm-up

5 Min

10 Scap Shrugs

6 Leg Swings each

10 Ham sweeps

:20 Goblet Squat hold

Weightlifting

Pendlay Row (3 x 12)

Gymnastics

Pull-ups (5 x 5)

Metcon

Rx: Metcon (Time)

5RFT

4 Squat Snatch 135/95

8 T2B

12 Burpee Over Bar

Scale: Metcon (Time)

5RFT

4 Power Snatch 115/65

8 TAH

12 Burpees