New Ulm CrossFit – WOD

Weightlifting

Metcon (No Measure)

5 Sets of the Complex:

1 Power Snatch

1 Overhead Squat

1 Snatch Balance

1 Hang Squat Snatch

Sets 1,2,3 @ 70%

4 and 5 75%

Metcon

CompTrain Blitz (Time)

5 Rounds:

20/14 Calorie Row

10 Power Clean and Jerks (115/80)