New Ulm CrossFit – WOD

Warm-up

3 Rounds

20 Singles

8 Scap Shrugs

6 BB GM

6 Push Press

Mobility

Roller

Upper Back & Lats

Barbell Opener

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00

30 Singles or Dubs

2-6 Strict Pull-Ups

10 Lateral Step-Overs

12 KBS – R

12 Alt V-Ups

8 Strict Knee to Elbow

4 Sn. Gr. P.P. + 4 OHS

Weightlifting

8 EMOM

2 Tall Snatches + 2 OHS + 2 Sn. Balance

**Nothing above 50%**