New Ulm CrossFit – WOD
Warm-up
3 rounds
10 Scap Shrugs
10 Kips
10 Alt. Samson Lunges
10 Sit-ups
Weightlifting
Hang DB Snatch AHAP
5 x 3 each arm
(Complete 3 on one arm, set it down and do other arm)
Metcon
Metcon (Time)
Partner WOD 4 RFT
40 Cal Row
40 Alt DB Snatches 50/35
40 Cal Row
40 DB Fr R. Lunges 50/35
Rx+ is OH Lunges
Scaled is 35/25