New Ulm CrossFit – WOD

Warm-up

10 Burpees

10 GM

10 Back Squats

10 Elbows

10 Strict Press

10 SLD

10 Front Squats

10 Hang Cleans

Mobility

Shoulders on Wall

Ankles

Squat Hold

Weightlifting

10 Min for each – 5:00 turnover time

Snatch (10:00 Build to HVY 1)

Power Snatch

Squat Clean and Jerk (10:00 Build to HVY 1)

Power Clean and Jerk

Metcon

Metcon (Weight)

Choose Snatch or C&J

12:00 EMOM

3 POS Snatch – OR –

3 POS C&J