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