New Ulm CrossFit – WOD

Warm-up

3 Rounds

8 OH Squat (pvc)

6 KBS – (A)

4 HRPU

20 Dubs or Singles

Weightlifting

Snatch Balance (6 x 5 @ 55% of Sqt Sn. 1RM)

Metcon

Metcon (Time)

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

Back Rack Lunge 155/105

HRPU

Deadlift 155/105

Pull-ups
No mixing today, if you can’t do all of the upgraded list, stick with RX or scaled completely.

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

Back Rack Lunge 185/135

Burpees

Deadlift 185/135

C2B