New Ulm CrossFit – WOD

Warm-up

3 Rounds

5 Shrugs

5 High Pulls

5 Muscle Clean

5 Front Squats

20 Singles or Dubs

Weightlifting

Power Clean (1 RM)

Metcon

Rx: Metcon (Time)

2,4,6,8,10,8,6,4,2

Deadlifts 95/65

Front Squats 95/65

*20 Dubs between rounds

Scale: Metcon (Time)

2,4,6,8,10,8,6,4,2

Deadlifts 65/35

Front Squats 65/35

*40 Singles between rounds