New Ulm CrossFit – WOD

Warm-up

10 Air Squats

10 PVC OHS

10 Scap Shrug

5 Kips

Weightlifting

Overhead Squat (6’s at 68%)

Overhead Squat (4’s at 71%)

Overhead Squat (2’s @ 73%)

Metcon

Metcon (Time)

3 Rounds

20 TTB

10 Hang Snatches 115/85

15 Burpee Over Bar

*12 Cap*
Scale 95/65 and Step over

Rx+ 135/95