New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 PVC PTTT

5 Dive Bombers

5 PVC Pause OHS

8 Alt Spidermans

Mobility

MB Thoracic Opener

Accessory Work

5:00 Sn. Gr. DL (slow)

3 x 3 Hang Muscle Snatch

3 x 3 OHS

1:00 Footwork Power to Squat

3 x 3 Snatch Balance

Metcon

Metcon (Time)

2 Rounds

10 Hang Power Snatch 135/95

15 Burpees Over Rower

*Then*

2 Rounds

10 OHS 135/95

20/15 Cal Row
RX+ 155/105, Scaled 95/65 and Regular Burpees

Choose a weight that will only be broken once per barbell move