New Ulm CrossFit – WOD

Warm-up

3 Rounds

6 Spiderman

8 Wall Squats

6 Dive Bombers

8 KB Swings

Accessory Work

10:00 Bar Work (start empty)

0,1) 1 Sn Gr P Jrk + 2 Pause OHS

2,3) 2 Sn Drops + 2 M. Sn

4,5) 2 P Sn + 2 OHS

6,7) 2 Sqt Sn

8,9) 1 Sqt Sn

Metcon

Metcon (Weight)

On The 2:00 by 10 Sets

30 Dubs or Singles

2 Complex Reps of:

1 Squat Snatch +

2 OHS +

1 Power Snatch