New Ulm CrossFit – WOD

Warm-up

4 Min Amrap

8 Snatch Grip Push Press (bar)

3 Dive Bombers

6 Plyo Lunges

8 Air Squats

Weightlifting

Overhead Squat (6 x 2 @ 80%)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Power Snatch 115/65

Burpee Over Bar
RX+

155/105 for weight