New Ulm CrossFit – WOD

Warm-up

3 Rounds

8 Sn. Strict Press from behind head (bar)

6 Back Squats (bar)

3 Dive Bombers

20 Dubs or Singles

Weightlifting

Overhead Squat (1RM Test)

Metcon

Metcon (Time)

Partner WOD

100 Burpee over partner

80 Alternating KBS – R 53/35

100 Back Rack Lunges 95/65

80 – 1 Arm Snatch 53/35

100 Med ball Sit-ups

80 Wall Balls