New Ulm CrossFit – WOD

Warm-up

Gymnastics

Weighted Pull-ups (1 x 1)

Pull-ups (1 x ME)

Metcon

Rx: Metcon (Time)

3RFT

12 S2OH

9 Front Squat

6 Hang Cleans

3 Deadlifts

? Burpees

* Barbell @ 135/95

* If you can hang onto the bar do only 10 Burpees after the round. If you can’t do 20.

Scale: Metcon (Time)

3RFT

12 S2OH

9 Front Squat

6 Hang Cleans

3 Deadlifts

? Burpees

* Barbell @ 95/65

* If you can hang onto the bar do only 5 Burpees after the round. If you can’t do 10.