New Ulm CrossFit – WOD

Warm-up

3 Rounds

:30 Bike

5 SLD

5 GM

5 Sn. Gr. PP

6 Alt Spidermans

Mobility

Barbell Quad Smash

Barbell Bicep Smash

Blackburn

Metcon

Metcon (Time)

3 Sets

5x (20/16 Cal Fast, 60 Sec Easy)

*Rest 2 Min between sets.

5:00 Test Calories

50-75 hold 200-300 watts

75+ hold 300+ watts
*Score: Record total workout time (do NOT include the rest between the sets)

Weightlifting

Power Snatch

1 Snatch High Pull + 1 Power Snatch + 1 Snatch x 5 Sets building