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