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