New Ulm CrossFit – WOD

Warm-up

Metcon (No Measure)

Pause Wall Balls
5 x 6 with pause in the squat

Metcon

Rx: Metcon (Weight)

20 EMOM

Even: 3 Hang Squat Snatches

Odd: 100m Run

Scale: Metcon (Weight)

20 EMOM

Even: 2 Hang Squat Snatches

Odd: 100m Run
Squat Snatches can be broken into a power Snatch + an overhead squat