New Ulm CrossFit – WOD
Warm-up
Weightlifting
Tempo: Front Squat (9 x 2)
5,3,1,1 Tempo
53% 58% 63%
53% 58% 66%
53% 58% 69%
Metcon
Rx: Metcon (AMRAP – Reps)
12 Min Ladder
2,4,6,8,10….
Wall Balls 20/14
P. Snatch 135/95
Dubs x 10
Scale: Metcon (AMRAP – Reps)
12 Min Ladder
2,4,6,8,10….
Wall Balls 14/10
P. Snatch 95/65
Singles x 10
