New Ulm CrossFit – WOD

Warm-up

4 Min Amrap

10 OH Squat (pvc)

8 Plyo Lunges

6 Sit-ups

2 Inchworms

Goals

10 Minutes to work on 2 Goals as an EMOM

Metcon

Metcon (Time)

5 RFT

3 Hang Squat Snatch 95/55

6 Push Press 95/55

9 Pull-Ups

12 Med-ball Sit-ups Overhead 20/14
RX+

5 RFT

3 Hang Squat Snatch 115/65

6 Push Press 115/65

9 C2B

12 T2B