New Ulm CrossFit – WOD

Warm-up

Accessory Work

5 Slow Amrap

1 or 2 Pause Wall Climbs

2 or 3 Pause CTB (Band as necessary)

Metcon

Rx: Metcon (3 Rounds for reps)

4 AMRAP

10 CTB

5 Sqt Cleans 155/115

2 BREAK

3 AMRAP

5 CTB

5 Sqt Cleans 135/95

1 BREAK

2 AMRAP

10 Pull-ups

5 Sqt Cleans 115/75

Scale: Metcon (3 Rounds for reps)

4 AMRAP

10 Pull-ups

5 Sqt Cleans 135/85

2 BREAK

3 AMRAP

8 Pull-ups

5 Sqt Cleans 115/65

1 BREAK

2 AMRAP

5 Pull-ups

5 Sqt Cleans 95/55