New Ulm CrossFit – WOD

Warm-up

Weightlifting

Deadlift (10 x 3 @ 75%)

Metcon

Rx: Metcon (AMRAP – Reps)

15 AMRAP

10 Burpees to target

20 F. Rack Lunge 95/65

10 Burpees to target

20 F. Rack Lunge 95/65

10 Burpees to target

20 Hang Cleans 95/65

10 Burpees to target

20 Hang Cleans 95/65

10 Burpees to target

20 GS HSPU

10 Burpees to target

20 GS HSPU

Scale: Metcon (AMRAP – Reps)

15 AMRAP

10 Burpees to plate

20 Lunge

10 Burpees to plate

20 Lunge

10 Burpees to plate

20 Hang Cleans 65/35

10 Burpees to plate

20 Hang Cleans 65/35

10 Burpees to plate

20 Push Press 65/35

10 Burpees to plate

20 Push Press 65/35