New Ulm CrossFit – WOD

Warm-up

Weightlifting

Back Squat (7 x 4 Increasing w/ 1st set @ 65%)

Rx: Metcon (Time)

10-20-30-20-10

Hang Power Cleans 95/65

Wall Balls 20/14

Scale: Metcon (Time)

10-15-20-15-10

Hang Power Clean 65/45

Wall Balls 20/14