New Ulm CrossFit – WOD
Warm-up
4:00
10 PVC PTTT
10 OH squat
3 walk outs
Barbell warm up 5 of each movement
Mobility
T-stretch 1:00 each
Wrist stretches 30 sec
Accessory Work
Snatch technique (stay strong in catch)
*May build in weight
Snatch grip push press (behind head)
4 x 3
Snatch drop (light)
4 x 3
Metcon (Time)
21-15-9
For time
Single arm KB swings 50/35
Burpee box jump overs 24/20
Scaled: 35/26, step overs
Cool Down
2 rounds
10 knuckles drags
:30 Sampson each