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