New Ulm CrossFit – WOD

Warm-up

3 Rounds

5 Good Mornings

5 Back Squats

5 Push-ups

10 Hollow Rocks

Mobility

Alt Warrior Squats 1:30

Low Lunge (push knee out)

Weightlifting

8 EMOM X 5 Reps

Choose 1 weight

Back Squat

Metcon

Metcon (Time)

3 RFT

10 Single Arm Squat Snatches 50/35

20 Single Arm Thrusters 50/35

30 Single Arm DB Deadlift 50/35

40 DB Hang C&J 50/35

*Switch arms every 5 reps on all moves*
Scaled is Power Snatches and 35/25

RX+ is 70/50