Daily WOD

Tap Dance

New Ulm CrossFit – WOD

Warm-up

4 AMRAP

20 Singles

5 Band Pull Aparts

5 OHS with band overhead

5 Banded Good Mornings

Mobility

1:00 ea Squating Wall Circles

0:30 ea Wrist Stretch

Weightlifting

Choose Squat or Power

Squat Snatch (6 x 2 @ 80%)

Not TnG, OT :90

: Squat Snatch (2 x 3 @ 80%)

Not TnG, OT :90

Power Snatch (6 x 2 @ 80%)

Not TnG, OT :90

Power Snatch (2 x 3 @ 80%)

Not TnG, OT :90

Snatch Pull (5 x 3 @ 80%)

OTM, Tempo (:05)

Metcon

Metcon (AMRAP – Rounds)

12 AMRAP

20/15 cal Row

15 Plate Taps (25# Plate)

5 Wallballs

Sc: 14/10 | Rx+: 30/20
Add 5 Reps of Wall Balls each Round. Score Total Wallballs each round.