New Ulm CrossFit – WOD

Warm-up

Weightlifting

Hang Power Snatch (8 sets, 1 every 1:30 working up in weight)

Metcon

Rx: Metcon (Time)

4 Rounds:

20 Box Jumps 24/20

10 HSPU (G.S.)

5 S20H 155/105

Metcon

Scale: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

7 HSPU

14 Step-ups 20/16

7 Push Press 95/65

14 Sit-ups