New Ulm CrossFit – WOD

Warm-up

4 Rounds

3 Burpees

4 Dive Bombers

5 Wall Squats

6 Strict Press

Mobility

Thoracic Opener

Wrist Stretches

Weightlifting

OT :90, Not TnG

Squat Snatch (8 x 3 @ 80%)

Power Snatch (8 x 3 @ 80%)

Snatch Pull (3 x 2 @ 100% (:02 at knee))

Metcon

Metcon (AMRAP – Reps)

OT 2:00 for 6 Rounds (12:00 Clock)

8 Deadlifts 115/85

6 Hang Snatch 115/85

8 Back Squats 115/85
RX+ is 10,8,10

Scaled is 95/65