New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Scap Shrugs

5 Wall Squats

20 Singles

3 Burpees

10 Alt Spidermans

Then-

Barbell Warmup on Coach

Mobility

Roller- Lats

Bar Opener

Warrior Squats

Metcon

12 Days of CrossFit (Time)

1 Strict Pull-Up (BMU)

2 Thrusters (75/55) (95/65)

3 Push Press (75/55) (95/65)

4 Power Cleans (75/55) (95/65)

5 Power Snatch (75/55) (95/65)

6 KBS – A (44/26) (53/35)

7 Pull-Ups (C2B)

8 KAH (K2E)

9 Step-ups 24/20 (Box Jumps)

10 Single Unders (Dubs)

11 Burpees (Burpee Over Bar)

12 OH Lunges 25/10 (45/25)