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