New Ulm CrossFit – WOD

Warm-up

Metcon

Rx: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 – Partners:

50 Power Cleans 135/95

50 Front Squats 135/95

50 Bar Facing Burpees

30 Power Cleans 185/115

30 Front Squats 185/115

30 Bar Facing Burpees

10 Power Cleans 205/135

10 Front Squats 205/135

10 Bar Facing Burpees
Rx+

225/165

Metcon

Scale: Metcon (AMRAP – Rounds and Reps)

AMRAP 25 – Partners

50 Power Cleans 95/65

50 Front Squats 95/65

50 Burpees

30 Power Cleans 115/85

30 Front Squats 115/85

30 Burpees

10 Power Cleans 135/105

10 Front Squats 135/105

10 Burpees