New Ulm CrossFit – WOD

Warm-up

Goals

Metcon

Rx: Metcon (AMRAP – Reps)

4 Rounds:

1:00 Minute Max Effort Thrusters 95/65

1:00 Minute Rest

– 3:00 Minute Rest-

4 Rounds:

1:00 Minute Max Effort HSPU (G.S.)

1:00 Minute Rest

Metcon

Scale: Metcon (AMRAP – Reps)

4 Rounds:

1:00 Minute Max Effort Wall Balls 14/10

1:00 Minute Rest

-3 Minute Rest-

4 Rounds:

1:00 Minute Max Effort Scaled HSPU

1:00 Minute Rest