New Ulm CrossFit – WOD
Warm-up
Metcon
Rx: Metcon (AMRAP – Reps)
With a running clock.
0:00 to 3:00
21 OHS 95/65
21 Burpees Over Bar
Max reps Wall Balls 20/14
3:00 to 6:00 REST
6:00 to 9:00
18 OHS 115/80
18 Burpees Over Bar
Max reps Wall Balls 20/14
9:00 to 12:00 REST
12:00 to 15:00
15 OHS 135/95
15 Burpees Over Bar
Max reps Wall Balls 20/14
15:00 to 18:00 REST
18:00 to 21:00
12 OHS 155/105
12 Burpees Over Bar
Max reps Wall Balls 20/14
Score will be wall ball reps
Scale: Metcon (AMRAP – Reps)
With a running clock.
0:00 to 3:00
18 OHS 65/35
18 Burpees
Max reps Wall Balls 14/10
3:00 to 6:00 REST
6:00 to 9:00
15 OHS 85/55
15 Burpees
Max reps Wall Balls 14/10
9:00 to 12:00 REST
12:00 to 15:00
12 OHS 95/65
12 Burpees
Max reps Wall Balls 14/10
15:00 to 18:00 REST
18:00 to 21:00
9 OHS 115/85
9 Burpees
Max reps Wall Balls 14/10