New Ulm CrossFit – WOD

Warm-up

3 Rounds

20 Dubs or Singles

8 Plyo Lunges

6 Med ball thrusters

4 Dive bombers

Weightlifting

Hang Snatch (6 x 5 @ 55% of 1RM Squat Snatch)

This will be a Hang Squat Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

16 AMRAP

6 Turkish Getups 53/35

5 Thrusters 95/65

4 Wall Climbs