New Ulm CrossFit – WOD

Warm-up

20 Jumpin Jacks

10 GM + 10 Back Squats

20 Jumping Jacks

10 Elbows + 10 Strict Press

20 Jumping Jacks

10 SLD + 10 Front Squats

20 Jumping Jacks

5 Power Cleans + 5 Power Snatch

Mobility

Roller

Lats, Upper Back, Thor Opener

Weightlifting

Squat Snatch (10:00 to find 1 Heavy)

Power Snatch (10:00 to find Hvy 1)

Squat Clean and Jerk (10:00 to find Hvy 1)

Power Clean and Jerk (10:00 to find Hvy 1)

Metcon

Metcon (Weight)

Choose A) or B) for EMOM 12

A) 1 P. Snatch + 1 OHS + 1 Pause Sn. Balance + 1 Squat Sn

*OR*

B) 1 P. Clean + 2 Pause Front Squats + 1 Squat Clean
Both complexes performed around 60% of max for each respective movement.