New Ulm CrossFit – WOD

Warm-up

Weightlifting

Squat Clean and Jerk (30 x 1 @ 70 to 80%)

Metcon

Rx: Metcon (Time)

15-12-9

Front Squats 95/65

GSHSPU

Scale: Metcon (Time)

15-12-9

Front Squat 75/45

Push Press 75/45