New Ulm CrossFit – WOD

Warm-up

2 Rounds

10 Good Mornings

5 Back Squats

10 Elbows

5 Strict Press

10 SLD

5 Front Squats

Then

1 Round

10 Alt Spidermans

10 Scrap Shrugs

10 V-ups

Mobility

5:00 Athletes Choice

Metcon

Metcon (Weight)

8 EMOM

3 Position Power Snatch

@ 10:00

8 EMOM

2 Push Jerk + 1 Split Jerk

@ 20:00

8 EMOM

3 Position Squat Clean

*After each set do 5 Burpees over bar*

Score is weight choose for each section added together.