New Ulm CrossFit – WOD


2 Rounds

300 m Row

50 Singles

5 Inchworms, 5 Burpees

10 Dumbbell Snatches

5 Dumbbell Goblet Squats


DB on Ankle

Goblet Squat Hold



Back Squat (5 x 3 @ 73%)


Metcon (Time)

40 Double DB Snatches 2×50/35

120 Double Unders

20 Devils Press 2×50/35

120 Double Unders

10 Burpee Dumbbell Squat Clean Thruster 2×50/35

**180 Singles & Lighter DB’s**
Target Time:  sub 12

Time Cap:  16

How to Pace:  CHALLENGE! Push the pace movement to movement.

How it should Feel:  GASSY into LACTIC ACID PARTY! The lungs and legs are likely going to be lit!

Double Dumbbell Snatch :  Aim for no more than 4 sets. Only one head of each of the dumbbells needs to touch the ground each rep. Hinge at the hips and keep the core engaged!

Double Unders :  These are ideally done in bigger sets (40+ at a time). However, it is smart to evaluate yourself halfway through. If you’re feeling fatigued – take an extra break!

Dumbbell Devil Press :  When you need to rest, rest at the bottom. Release your grip a little at the bottom during the burpee and then BIG hip drive up!

Burpee Squat Clean Thruster :  There are only 10 of these and then you’re done. Hang on and finish strong. Again – rest at the bottom of the burpee.

Cool Down

3:00 of easy rowing

1:00 Downward dog to Upward Dog Transition

2:00 Ankle Dorsiflexion Stretch (each side)