New Ulm CrossFit – WOD

Warm-up

Weightlifting

Overhead Squat (9×2 starting at 75%)

*work up to heaviest set of 2

Metcon

Rx: Metcon (Time)

For Time:

40 Alt. KB Snatches 53/35

50 Med Ball Cleans 20/14

40 Alt. KB Snatches 53/35

Metcon

Scale: Metcon (Time)

For Time:

30 Alt. KB Snatches 35/18

50 Med Ball Cleans 16/12

30 Alt. KB Snatches 35/18