New Ulm CrossFit – WOD

Burgener Warm-up

Weightlifting

Snatch Balance (3 EMOM For 7 Minutes)

*work up to heaviest set

Weightlifting

Snatch Pull (1 Every :30 seconds for 7 minutes)

*between 90%-105% of 1RM

Weightlifting

Squat Snatch (1 EMOM For 10 Minutes)

*Work up to heaviest single

Weightlifting

Power Snatch (1 EMOM For 10 Minutes)

*work up to heaviest single