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