New Ulm CrossFit – WOD

Warm-up

4 Min

10 PTTT

8 Dive Bombers

6 Squat Jumps

4 Reverse Lunges

Mobility

Athlete choose 2 drills 1:00 for each

Metcon

Metcon (Calories)

ALT EMOM 30

Even: 0:30 Row

Odd: 3 Hang Power Cleans

Use 50 to 55% 1RM Clean