New Ulm CrossFit – WOD
Warm-up
3 Rounds
10 OH Squat (pvc)
8 Lat Raises
8 Shoulder Circles
100m Run
Weightlifting
Metcon (Weight)
12 EMOM
2 Snatch + 1 OH Squats
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
OH Squats 95/65
Burpees
3 Rounds
10 OH Squat (pvc)
8 Lat Raises
8 Shoulder Circles
100m Run
12 EMOM
2 Snatch + 1 OH Squats
10-9-8-7-6-5-4-3-2-1
OH Squats 95/65
Burpees