New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 BB GM

5 Sn Gr PP

10 Scap Shrug

10 Kip Swings

Mobility

Low Lunge

Warrior Squats

Weightlifting

OT :90 – Not TnG

Squat Snatch (5 x 2 @ 80%)

Squat Snatch (3 x 3 @ 80%)

Power Snatch (5 x 2 @ 80%)

Power Snatch (3 x 3 @ 80%)

Snatch Pull (5 x 3 @ 82.5%)

Metcon

Metcon (Time)

5 Rounds

5 Bar MU

12 Strict HSPU

*12:00 Cap*
Scaled:

12 Pull-ups

18 DB PP