New Ulm CrossFit – WOD
Warm-up
4 Min Amrap
8 Snatch Grip Push Press (bar)
3 Dive Bombers
6 Plyo Lunges
8 Air Squats
Weightlifting
Overhead Squat (6 x 2 @ 80%)
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Power Snatch 115/65
Burpee Over Bar
RX+
155/105 for weight